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.

Sunday, March 9, 2014

3.10.14 WOD


Front Squat 3×5 (add 5 lb to last workout)
Shulder Press 3×5 (add 2.5 lb to last workout)

Weighted Barbell Step Ups 10, 10, 10, 10 (5 RT/ 5 LT)
Bench 7 RM, 1 x max reps @ 80% of 7 RM

For Time:
100m Run
20 Double Unders
200m Run
30 Double unders
10 Handstand Push-Ups
20 Jumping Lunges
15 Handstand Push-Ups
30 Jumping Lunges
10 Thrusters 95/65
10 Back Squats 95/65
15 Thrusters 95/65
20 Back Squats 95/65

14 Minute time cap.

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