Crossfit Explained

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.



CrossFit Kids
A Proud CrossFit and CrossFit Kids Affiliate

CrossFit Journal

Operation Phoenix Widget

15 Apr 2014

3 RFT:

10 C & J  135 / 95

400 M Run

 

1 RM back squat

11 Feb 2014

15-12-9-12-15

KB Swings

Box Jumps

K2E (TTB)-V-Ups

1000 meter Row FT

9 Jan 2014

21 Thrusters (95/65)

27 Ring Rows

27 Box Dips

15 Thrusters

21 RR

21 Box Dips

9 Thrusters

15 RR

15 Box Dips

9 Jan 2014

5 RFT

400m Row

15 OHS

20 KB Swings

30 Dec 2013

1 RM Front Squat

“Elizabeth”

21-15-9

Squat Cleans / Ring Dips

26 Dec 2013

“12 Days of Christmas”

1.  HSPU

2.  V-Ups

3.  Box Jumps

4.  Double Unders

5.  Wall Ball

6.  Pullups

7.  Good Mornings

8.  Plyo Squats

9.  KB Swings

10.  DB Snatch (5 ea. side)

11.  Ring Rows

12.  200m Row

 

23 Dec. 2013

“Back Squats”

2 x 5 @ 75%

1 x 5 @ 75%

 

15 Min AMRAP:

25 doubleunders

20 Knees to Elbows

18 Dec 2013

Push Press:

2 x 5 @ 75%

1 x 5 @ 75%

EMOM: 13 Minutes

3 Burpees

5 Hang Cleans

7 Overhead Squats

17 Dec 2013

“Tabata This”

Rower

1 min rest

squat

1 min rest

Pullups

1 min rest

pushups

1 min rest

situps

12 Dec 2013

HSPU  -    KB SWINGS

21                       3

18                       6

15                       9

12                      12

9                        15

6                        18

3                        21