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, December 25, 2014

12.26.14 WOD

In teams of 4 for time:
100 Box Jumps 24/20
100 Burpees
100 Lunges 
200 Double Unders 
200 Med Ball Partner Sit-Ups 20/14
200 Hang Power Cleans 95/65

Note: Teams must have the following @ all times and not let them touch the floor. 
1 KB 53/35 and one plate 45/35. G roups must complete all reps before moving onto the next movement. You may not hold the plate and kettlebell on your foot. 

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