What is CrossFit?

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.

- CrossFit.com

Friday, August 7, 2009

Saturday 08/08/09

Today's WOD: As RX'd for B.P. Clan
Run 400 Meters
Then 3 RFT:
20 x Left Arm KB Swings (M:35# F:15#)
10 x Push Ups
20 x Right Arm KB Swings (M:35# F:15#)
10 x Push Ups
Then Finish with:
Run 400 Meters

Today's WOD: As RX'd for Jarmans/Razorback Clan
Run 400 Meters
Then 3 RFT:
20 x Squats
10 x Push Ups
20 x Squats
10 x Push Ups
Then Finish with:
Run 400 Meters

Time starts prior to the first 400 M run. You'll then do three rounds of the 20-10-20-10 rep cycle and then end with the last 400 M run. Time will stop after the run is completed. 3..2..1..GO!!!
Posted by Brent Hilton at 9:55 AM

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