CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist. The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs. The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen. Thousands of athletes worldwide have followed our workouts posted daily on this site and distinguished themselves in combat, the streets, the ring, stadiums, gyms and homes.

Friday, February 7, 2014

2.7.14 WOD


Power Clean 5x3 (add 5 lbs to last workout)
Complete the heaviest set possible:
This is a combination lift of four movements that make up one rep:
1.  Deadlift from floor to knee height, return bar to floor.
2.  Deadlift from floor to hip height, return bar to the knee height.
3.  High pull from knee height to full extension, return bar to the floor.
4.  Power Clean.

Perform 3 reps per set.Work up to the heaviest set of 3 reps possible.
50 Evil Wheels
For Quality

Just as above, find your heaviest set of 3 reps possible.
4" Deficit Deadlift 7 RM
50 Evil Wheels 
For Quality

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