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.

Monday, July 21, 2014

7.22.14 WOD

Don't miss out on the Masters as they hit the CrossFit Games WODs. Good lucky to our friend Ken Idler from CrossFit Unrestrained. You can catch the action on the CrossFit Games site. 


Amateur & Collegiate
Back Squat 10x3 at 85% of 3RM

For time:
3 Rounds of:
12 KB Swings 53/35
12 KB Side Bends (per side) 53/35 Demo

Note: for this WOD you may not rest/stop at all. If you do you will have a 10 burpee penalty at the end of your WOD for ever time you stop and it will count as part of your total time. 

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