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.

Sunday, January 11, 2015

1.12.15 WOD

For time
200m Run
30 Sit-Ups
15 Overhead Squats 95/65
15 Deadlifts 225/160
33 Pull-Ups
66 Push-Ups
100 Squats
400m Run
100 Supermans
50 Sit-Ups
30 Box Jumps 24/20
20 Push Press 115/80
20 Burpees
200m Run

28 Minute time cap.

Note: you are only allowed 1 barbell. You must change your own weights on the barbells. There is no method to this WOD. It is a chipper with randomized movements and reps. Enjoy.   

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