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.

Wednesday, August 20, 2014

8.21.14 WOD

Clean and Jerks: work up to 65% 1x5, 70% 1x5, 75% 1x5

For Completion:
At the 0:00 mark: Sprint 800m
At the 5:00 mark: Sprint 400m sprint
At the 8 minute mark: Sprint 200m sprint
At the 10 minute mark: Sprint 400m sprint
At the 12 minute mark: Sprint 800m sprint
*Note: That last 400m sprint is suppose to be a gut check, so get it done in the 2 minutes and finish with a strong 800m. If you fail to make any given mark, you are done with the session and owe a 50 burpee punishment... I mean penalty.

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