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

25Sept10

Knees to Elbows, Tire Flip with Jump Through

 
12 Knees-to-elbows
5 Tire Flip Jump Throughs
10 Knees-to-elbows
5 Tire Flip Jump Throughs
8 Knees-to-elbows
5 Tire Flip Jump Throughs
6 Knees-to-elbows
5 Tire Flip Jump Throughs
4 Knees-to-elbows
5 Tire Flip Jump Throughs
2 Knees-to-elbows
5 Tire Flip Jump Throughs
4 Knees-to-elbows
5 Tire Flip Jump Throughs
6 Knees-to-elbows
5 Tire Flip Jump Throughs
8 Knees-to-elbows
5 Tire Flip Jump Throughs
10 Knees-to-elbows
5 Tire Flip Jump Throughs
12 Knees-to-elbows
5 Tire Flip Jump Throughs

Cash Out: 10m Plank Walk, 1 minute plank hold x4

 

24Sept10

MARY

5 Hand Stand Pushups

10 Pistols

15 Pullups

AMRAP in 20 minutes

 

22Sept10

“Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.

With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.

The price of freedom, and its worth, is found in Michael�s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

Post time to comments.

Camera_th-2.jpg

 

23Sept10

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

FT

 

21Sept10

3 rounds of:

Dead Lift, 3 reps

Max reps Hand Stand Pushups

 

20Sept10

5RFT

Row 500m

Rest 3 minutes

Squats

3-3-3-3-3

 

18Sept10

Log Flip with Diagonal Jump

Log Situps (till teams are finished with drag and/or flip)

Log Drag with Walking Lunges

Dead Log Squat (till teams are finished with drag and/or flip)

CASH OUT:  Teams of two or three run400m while carrying log and  overhead press from shoulder to shoulder.

* Today we had five newbies try us out!  Welcome to Jerry, Stacey, Heather, Brandon and Alex, you all did a great job and we hope to see you back soon!!*

 

 

 

17Sept10

9 – 6 – 3

165lb Thrusters

Muscle Ups

 

16Sept10

AMRAP in 15 minutes

5 Pullups

5 Knees to Elbows

5 Burpees

15Sept10

5RFT

400m Run

30 Box Jumps, 24″

30 Wall Ball