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
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CrossFit Journal

Operation Phoenix Widget

WOD 31Aug09

Baby Balboa

50 Ropes

200M Run

10 Body Blasters (Burpee, Pullup, Knees to Elbows)

4RFT

 

WOD 29Aug09

Crazy Lady

15-14-13-12-11-10

KB Swings

Squats

Mountain Climbers (4ct)

Burpees

DB Press

100M Run

 

WOD 27Aug09

5 Thrusters

7 Hang Power Cleans

10 Sumo High Pull

*max rounds in 20 minutes

 

 

 

 

WOD 26Aug09

Nate

2 Muscle Ups (2 Pullups and 2 Dips)

4 Hand Stand Pushups

8 KB Swings

max rounds in 20 minutes

 

WOD 25Aug09

Cindy

5 Pullups

10 Pushups

15 Squats

Max rounds in 20 minutes

OR

Mary

5 HandStand Pushups

10 Pistols

15 Pullups

max  rounds in 20 minutes

 

WOD 24Aug09

Buy In:  25 Jui Jitsui Situps

Hang Power Cleans

1-1-1-1-1-1-1

Buy Out:  800M Run (FT)

 

WOD 22Aug09

15 -1 Ladder

Turkish Getups

Chinnies (4ct)

FT

 

WOD 21Aug09

Walking Lunges 100M

21 Pullups, 21 Situps

Walking Lunges 100M

18 Pullups, 18 Situps

Walking Lunges 100M

15 Pullups, 15 Situps

Walking Lunges 100M

12 Pullups, 12 Situps

Walking Lunges 100M

9 Pullups, 9 Situps

Walking Lunges 100M

6 Pullups, 6 Situps

FT

 

WOD 20Aug09

Karen

150 Wall Ball FT

 

WOD 19Aug09

Push Press 1-1-1-1-1-1

Buy Out:  800M Sprint