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

Thursday, September 10, 2009

Friday 09/11/09

Today's WOD: "Painstorm"
1 RFT:
10 x Ring Pull Ups (Lunges if no rings)
20 x Push Ups
30 x Sprawls
40 x Sit Ups
50 x Good Mornings (M:35# W:25#)
40 x Sit Ups
30 x Sprawls
20 x Push Ups
10 x Ring Pull Ups (Lunges if no rings)

Compare Your Time to July 28th (1st Week) ...

Lin - 11:13
Jen - 13:02
Ang - 7:32 (Half Reps)
Chad - 17:42
Mary - 7:32 (1/4 Reps)

Today's WOD: For Keith
7 RFT:
7 x Deadlifts (135#)
7 x Hang Power Cleans (135#)
7 x Front Squats (135#)

Post times in "Comments" ...
Posted by Brent Hilton at 2:19 PM

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