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.

Tuesday, May 13, 2014

5.14.15 WOD

Athletes, are any of you, who are going up to Regional this weekend taking a truck? If so please give me a call. (509) 845-9796

Coach Leo

For time:
50 Walking lunges
25 Chest to Bar Pull-Ups
50 Box Jumps 24/20
25 Triple-Unders
50 Back Extensions (Supermans)
25 Ring Dips
50 Knees to Elbows
25 WallBall 2-fer-1s 20/14
50 Sit-Ups
5, 15 ft Rope climb

27 Minute cap time.

Note: if you cannot do triple unders do 50 double unders. If you cannot do doubles do 150 singles. 


Brandi Stanek said...

Oh man I love this workout and I'm so bummer I won't be in for it!!!

NSX Admin said...

Open gym come run it!

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