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

30 Dec 2013

1 RM Front Squat

“Elizabeth”

21-15-9

Squat Cleans / Ring Dips

26 Dec 2013

“12 Days of Christmas”

1.  HSPU

2.  V-Ups

3.  Box Jumps

4.  Double Unders

5.  Wall Ball

6.  Pullups

7.  Good Mornings

8.  Plyo Squats

9.  KB Swings

10.  DB Snatch (5 ea. side)

11.  Ring Rows

12.  200m Row

 

23 Dec. 2013

“Back Squats”

2 x 5 @ 75%

1 x 5 @ 75%

 

15 Min AMRAP:

25 doubleunders

20 Knees to Elbows

18 Dec 2013

Push Press:

2 x 5 @ 75%

1 x 5 @ 75%

EMOM: 13 Minutes

3 Burpees

5 Hang Cleans

7 Overhead Squats

17 Dec 2013

“Tabata This”

Rower

1 min rest

squat

1 min rest

Pullups

1 min rest

pushups

1 min rest

situps

12 Dec 2013

HSPU  -    KB SWINGS

21                       3

18                       6

15                       9

12                      12

9                        15

6                        18

3                        21

11 Dec 2013

10 Burpees

15 Ring push ups

20 Dead Lifts

25 Double Unders

5 Rds for Time

9 Dec 2013

95 lb Thrusters 5 reps

95 lb hang power cleans 7 reps

95 lb SDHP 10 reps

 

20 Min AMRAP

 

22 Nov 2013

Push Press

2 x 5 @ 75%

1 x 5 @ 75%

 

20 Wall Ball

15 Burpees

10 handstand pushups

5 RFT

21 Nov 2013

2 Min Planks

30 V-ups

30 Bicycles   x2

_____________

“Alicia”

3 hang power cleans

3 forward lunges (front squat)

3 push press

EMOM for 12 minutes