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, September 18, 2014

9.19.14 WOD

Ok Team Series Competitors, your WODs were released today. Check out the 3 WODs that were released. We will be taking teams to get judged, from the 1:30 class time to the 4:30 open gym time. Please sign in for the class time or open gym time that you will be coming to, to get judge. This still counts as a weekly visit. 

We will also be taking a few teams on Saturday. We will start judging at 8:30am and stop judging at 10am due to the double under clinic. 

I will also be judging a few teams on Sunday. The time will be posted this saturday so keep your eyes out. It is first come first serve. I will only be there for 1 to 2 hours to judge. 

We will have a sign up sheet for you to sign in on both Saturday and Sunday. So make sure to get your name on it if you would like to go first. 

If you have any questions please let me know. 

Coach Leo

11 Minute AMRAP of:
Ascending Ladder (3, 6, 9, 12, 15, 18..... of the following movements:
Wall Balls
Box Jumps

The Rep Sequence
Round 1
3 Wall Balls
3 Box Jumps
3 Deadlifts

Round 2
6 Wall Balls
6 Box Jumps
6 Deadlifts

Round 3
9 Wall Balls
9 Box Jumps
9 Deadlifts

Round 4 +
Add 3 Reps each round
Continue with 12, 15, 18, 21, 24, 27, 30.... until time expires

Movement Details - Men
Level III (3)
Wall Balls- 20 lbs with a 10 foot target
Box Jumps- 24 inches
Deadlifts- 115 lbs

Level II (2)
Wall Balls- 14 lbs with a 10 foot target
Box Jumps- 20 inches
Deadlifts- 105 lbs

Level I (1)
Med Ball Cleans- 14 lbs
Box Jumps- 16 inches
Deadlifts- 95 lbs

Movement Details - Women
Level III (3)
Wall Balls- 14 lbs with a 9 foot target
Box Jumps- 20 inches
Deadlifts- 75 lbs

Level II (2)
Wall Balls- 10 lbs with a 9 foot target
Box Jumps- 16 inches
Deadlifts- 65 lbs

Level I (1)
Med Ball Cleans- 10 lbs
Box Jumps- 12 inches
Deadlifts- 55 lbs

No comments:

Post a Comment