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.



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Operation Phoenix Widget

WOD 30Jul09

Core Values

20 Second L- Sit

20 V-Ups

20 Toes To Bars

20 Jui – Jitsui Situps

4 Rounds

 

WOD 29Jul09

GRIFF

800M Run

400M Backwards Run

800M Run

400M Backwards Run

FT

 

WOD 28Jul09

20 Box Jumps

20 Wall Ball

200 Ropes

20 Pullups

20 Mountain Climbers (4ct)

4RFT

*This was Laryssa’s last day here in the blistering heat.  She came, tanned, shopped and did CrossFit, vacation doesn’t get any better than that! 

WOD 27Jul09

800M Hell

800M Run

21 Hang Cleans, 21 Thrusters

800M Run

15 Hang Cleans, 15 Thrusters

800M Run

9 Hang Cleans, 9 Thrusters

FT

* Daniel modified and performed plyo squats and V-ups.

 

WOD 25Jul09

CrossFit Games 2009 Day Two WOD

15 Barbell Cleans

30 Toes To Bar

30 Box Jumps

10 Muscle Ups (substitute pullups and dips)

30 Push Presses

30 Double Unders (substitute sixty ropes)

15 Thrusters

30 Pullups

30 Burpees

25 Overhead Walking Lunges (girls 25#, guys 45#)

FT 

 

WOD 24Jul09

100 Ropes

20 Knees to Elbows

100M Run

20 Burpees

100 Ropes

20 Pullups

100M Run

20 V-ups

100 Ropes

20 Burpees

100M Run

20 Knees to Elbows

100 Ropes

20 V-ups

100M Run

 

WOD 23Jul09

The Gauntlet

400M Run

30 Overhead Squats

25 KB Swings

20 Plyo Squats

15 DB Push Press

10 Pullups

5 Burpees

2RFT

 

WOD 22Jul09

400M Run

100 Ropes

21 KB Swings, 21 Turkish Getups, 21 Knees to Elbows

400M Run

100 Ropes

15 KB Swings, 15 Turkish Getups, 15 Knees to Elbows

400M Run

100 Ropes

9 KB Swings, 9 Turkish Getups, 9 Knees to Elbows

 

WOD 21JUL09

TRAUMA

10 Snatches

10 Burpees

10 Chinnies (4CT)

10 RFT

 

WOD 7Jul09

FRAN (continued)

21 – 15 – 9

Thrusters

Pullups

* Gene’s WOD was Power Up (20 Box Jumps, 20 Plyo Squats, 20 Tuck Jumps x3)  Maddie joined him today!