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, June 27, 2014

6.27.14 WOD

For time:
"Mr. Gough"
50 Back Squats (no rack) 135/95
6 Deficit Hand Stand Push-Ups
24 Evil Wheels
19 Chest to Bar Pull-Ups
64 Double Unders 
50 Back Squats (no rack) 155/110
8 Wall Cast Demo
14 Box Jumps 30/24

Note: Make sure you use the right weights one the two sets of back squats. On the Deficit HSPU use parallettes and a abmat. Get you head all the way down to the mat for RX.

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