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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CrossFit Journal

Operation Phoenix Widget


40 Double Unders

30 Box Jumps

20 Kettle Bell Swings







3 – 3 – 3 – 3 – 3 – 3 – 3

Cash Out: 50 4ct chinnies, 50 knees to elbows



Saturday Team Workout

50m tire flip

mountain climbers

50m partner carry

20 box jumps


Two teams of four, while two members of each team flip a tire 50m the other two are doing mountain climbers.  When the pair flipping the tire get to the 50m mark, the other two sprint to the 50m. Each pair carries one another 50m, then the whole group performs 20 box jumps, repeat.





Osceola Fundamental High School Health and Fitness Day

Team Trauma

*performed with teams of two or individually*

Cone 1:  10 4ct. Mountain Climbers

-  50m overhead weighted lunges

Cone 2:  10 Medicine ball thrusters

-  50m partner carry (individuals perform burpee long jumps)

Cone 3:  10 box jumps

-  50m long jumps with hurdles

Cone 4:  15 Kettlebell Swings

-  Sprint back to start


*We had a blast participating in health and fitness day.  Everyone had a lot of fun and got a great workout.  Congrats to Adam, Daniel, Ashley and Diane who all won a free month of CrossFit!  A special thanks to the Marine Corps Recruiting Office of St. Pete.  As always, very motivating, reminds us why we are named CrossFit Corps!  SEMPER FI! 





30 Muscle Ups


60 Pullups and Dips




1 – 1 – 1 – 1 - 1 – 1 – 1



Chest to Bar Pullups

Box Jumps




275lb Dead Lift, 10 reps

50 Double Unders




1000m Row

Dumbell Snatch, 50 Reps

750m Row

Dumbell Snatch, 35 reps

500m Row

Dumbell Snatch, 20 reps

*Alternate arms


2010 Shillelagh Smackdown!

CrossFit Corps, CrossFit St. Pete and CrossFit Malicious got together to compete, have fun, eat and drink!  We had a blast and our athletes that competed, Eric, Lindsey and Michelle were awesome!  Great job and thanks to our CrossFit community for being the best!