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.

Monday, June 15, 2015

6.15.15 WOD

7 Minutes to establish a 1RM Split Jerk

Rest 2 minutes then

3 Rounds for time of:
40 Kettlebell Swings 53/35
15 Burpee over the box jumps 24/20

Note: the KBS must be unbroken. Anytime you break the KBS you must add 5 reps to your burpee over the box jumps. 
Ex. if you break 2 times in the first round you must compete 25 burpee over the box jumps. Each round is reset back to 15 reps. If you don't break on any of the rounds you only need to complete 15 burpee over the box jumps. 

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