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.

Thursday, April 17, 2014

4.18.14 WOD

In honor of you very own BradAss and Jenny Norwood, you all get a chance to pick one of the 4 WODs they must do to get to the 2014 Reebok CrossFit Games. Choose wisely and scale accordingly. If you are in a specific age group you may check the standards here

WOD 1:
1-Rep-Max Clean

WOD 2:
9-7-5 reps for time of:
Squat Snatches 135/95

WOD 3:
3 Rounds for time of:
50-Calorie Row
15 Handstand Push-Ups
50 Double-Unders

WOD 4:
For time:
100 Pull-Ups
100 Wall-Balls 20/14 @ 10/9

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