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

Crossfit Is For Everyone!

CrossFit Hampton Roads Promotional Video from Jeremy Gordon on Vimeo.

25Feb10

1 minute wall ball

1 minute rope climb (modify)

400m Run

*rest the remainder of six minutes

5RFT

24Feb10

Buy In: 50 Turkish Getups

Crossfit Total

Back Squat, 1 Rep

Shoulder Press, 1 Rep

Deadlift, 1 Rep

Cash Out: 50 Box Jumps

*  This workout was awesome, all my girls are doing pullups now and they all hit new PR’s on their lifts!

23Feb10

5K 

 Run or Row

 

22Feb10

GARRETT

75 Squats

25 Ring Hand Stand Pushups

25 L Pullups

3RFT

Marine Capt. Garrett Lawton, 31, was killed by an IED strike in Afghanistan on August 4, 2008.  He is survived by his wife and two sons.

 

15Feb10

155lb Squat Clean, 15

30 toes to bar

30 box jumps

15 muscle ups

40lb dumbell push press

30 double unders

135lb thrusters, 15

30 pullups

30 burpees

300′ lunges with 45lb plate held overhead

FT

 

13Feb10

POWER UP

20 Box Jumps

20 Plyo Squats

20 Tuck Jumps

3RFT

 

11Feb10

500m Row

135lb Power Clean, 12 Reps

95lb Thrusters, 15 Reps

5RFT

 

10Feb10

50Wall Ball

25 L Pullups

40 Wall Ball

20 L Pullup

30 Wall Ball

15 L Pullup

20 Wall Ball

10 L Pullup

 

 

 

9Feb10

Back Squats

2 – 2 – 2 - 2 – 2- 2 – 2