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 25, 2015

1.26.15 WOD

Athletes, new strength cycle for back and front Squats. This one is about three months long. Make sure that you all stay consistent and make sure to follow the percentages exactly. 

Back Squat 
1x10 60%
1x8 70% 
1x6 75% 
1x4 80%

Front Squat 
1x5 60% 
1x5 70% 
1x5 70%
1x5 70% 

10 Minute Ascending Ladder of:
Box Jumps 24/20
Kettlebell Swing 53/35

Note: first round you do 1 box jump and 1 kettlebell swing, second 2 and 2, Third 3 and 3, and so on. You score is the last round you finish. 

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