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.

Tuesday, December 23, 2014

12.24.14 Christmas WOD

12 Days of Christmas WOD:
For time:
Partner WOD teams of 2
1 Bear Complex 135/95
2 Rope Climbs/ 6 Ground to Stand**
3 Bar Muscle Ups/Chest to Bar Pull-Ups/ Ring Rows**
4 Squat Cleans, 135/95
5 Handstand Push-Ups/3 Wall Cast**
6 Thrusters, 135/95
7 Burpees
8 KB Snatch (4 ea arm)- 70/53
9 Toes to Bar/Knees to Elbows/Ab Mat Situps**
10 WallBalls, 20/14
11 Clean & Jerks, 135/95
12 Deadlifts, 135/95

Just like the song, do 1 Bear Complex
2 Rope Climbs and 1 Bear Complex
3 Muscle Ups, 2 Rope Climbs and 1 Bear Complex, then,
4 Squat Cleans, 3 Muscle Ups, 2 Rope Climbs and 1 Bear Complex

Partners must use the same barbell weight throughout- if you are scaling, use that weight the entire time, no time to change weights for different movements

** Some movements need to be scaled! These are your options, so pick the one that you are most comfortable performing!

You may sequence the reps/movements between the 2 of you however you wish! Work hard and have fun!

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