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, May 8, 2014

5.9.14 WOD

Ladies!!!!! Come out and play!!! If any ladies are wanting to go to ladies night this Saturday night please get a hold of Coach Mary (509) 528-6544 and let her know, she will need an accurate head count. If you need details also give her a call. 

Men, why is it that our women from the Box think they can crash our men's nights and they can just have a ladies night and it not be crashed. I think a good water ballooning is in order. 

Coach Leo 

3 x ME Handstand Push-Ups

Team WOD:
2 Person teams, for time, partition work as needed:
7,750 pounds, Ground to Overhead

Note: Each team member sets up his or her own bar with desired load.
Teams cannot change bars or strip/add weight to their bars once clock starts. While one teammate is doing ground to overheads the other teammate must be holding their barbell. No part of the barbell and weights may be rested on your feet. If the teammates holding the barbell drops the barbell a 10 burpee penalty must be completed before continuing. If an odd number of people are wodding the single person must for 3,500 pounds with out dropping the barbell if he or she drops the barbell they must complete a 15 burpee penalty before continuing. 

No comments:

Post a Comment