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


21 – 18 – 15 – 12 – 9 – 6 – 3

Sumo Dead Lift High Pull

Push Jerk



Saturday Team Fun!

Round the building partner carry

100 Push Ups

100 Wall Ball

100 KB Swings

100 Box Jumps

100 partner med ball situps

100 Burpees

Round the building partner carry

*  Partners perform exercises one at a time for a total of 100 reps*

** Welcome to John who joined us today and smoked Domino!  We also had Ben from Jacksonville and Stephanie from Toronto, we enjoyed having you!

**BTW, Pat, that pose from Lyann is you playing Wii bowling, R U SERIOUS!!



21 Pullups

21 Hand Stand Pushups

18 Pullups

18 Hand Stand Pushups

15 Pullups

15 Hand Stand Pushups

12 Pullups

12 Hand Stand Pushups

9 Pullups

9 Hand Stand Pushups

6 Pullups

6 Hand Stand Pushups

3 Pullups

3 Hand Stand Pushups

* Strict pullups and head to floor HSPU*




50 Jump and Touch (18″ above tiptoe reach)

40 Squats

30 Situps

20 Pushups

10 Pullups



400m Walking Lunges



30 – 25 – 20 – 15 – 10


Box Jumps

Toes to Bar



Apollo 13

In teams of two, one person runs 100m with a medicine ball while the other swings a kettlebell, then switch, do this for thirteen minutes.  At each minute both team mates drop for 5 pushups.  Score is total number of kettlebell swings. And then…. max number of pushups, pullups, situps and squats in one minute.




Squats, Pushups and Situps.  Twenty seconds of work followed by ten seconds of rest for eight rounds of each exercise.  No rest inbetween exercises!  Add up lowest number of reps on each exercise for score.




CrossFit Total

1 RM Deadlift

1 RM Squat

1 RM Shoulder Press



100 Burpees For Time