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, March 8, 2015

3.9.15 WOD

Hope this helps your Monday. If not it might help knowing this will be a game at the end of the Open party. Of course we will be making drinking rules to this game.

Back Squat
1x5 70%
1x5 80% 
1x2 85% 
1x3 90% 
1x1 100% 

Front Squat 
1x5 65%
1x4 75% 
1x4 80% 
1x4 85% 

Ascending and descending Ladder: 
4-8-12-16-12-8-4 of:
Box Jumps 24/20
WallBalls 20/14

9 Minute time cap.

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