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

WOD 31Dec09

ANGIE

  • 100 Pull Ups
  • 100 Push Ups
  • 100 Situps
  • 100 Squats
  • FT

*This pic of Ronald is one of the best of CrossFit; kinda says it all, huh?!

WOD 30Dec09

100m Sprints x 10

 

28Dec09

21 – 15 – 9

  • Knees To Elbows
  • Sit Up Press
  • Dip

26Dec09

12 Days Of Christmas

  • 12 KB Swings
  • 11 Pull Ups
  • 10 Knees To Elbows
  • 9 Wall Ball
  • 8 Burpee Box Jumps
  • 7 Turkish Get Ups
  • 6 V Ups
  • 5 Man Makers
  • 4 Dips
  • 3 Wheel Barrows
  • 2- 100m Rows
  • 1 Run around building

WOD 24Dec09

RELAY

  • 100m Sprint
  • Burpees
  • Ropes
  • Or
  • DEADLIFTS
  • 1 – 10 – 1 – 20 – 1 – 30

WOD 23Dec09

Front Squats

  • 1 – 10 – 1 – 20 – 1 – 30

22Dec09

  • Thrusters, 15
  • 400m Run (Row)
  • 5RFT

WOD 21Dec09

DIANE

  • 21 – 15 – 9
  • Deadlifts
  • Hand Stand Push Ups

19Dec09

First WOD in our new box!

TEAM WOD

  • 100m Sprint
  • Burpees
  • Tuck Jumps
  • Double Unders

* Teams of two, first person sprints 100m, the other performs the exercise, then switch.  Max number of rounds in 20 minutes.  Welcome to Ben from St. Augustine!

12Dec – 18 Dec09

Here is a week in pictures that I never got a chance to download, the last week in our first box! Enjoy!