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

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

20 Nov 2013

Deadlifts:

2 x 5 @ 75%

1 x 5 @ 75%

__________

10 Min AMRAP

10 OHS

10 Box Jumps

10 Ring Rows

19 Nov 2013

Skills

15 mim:

( Double Unders & Hand stands)

______________________

100 M Run

5 Cleans

10 Pullups

AMRAP in 15 min

18 Nov 2013

Front Squats:

2×5 @ 75%

1×5+ @ 75%

______________

5 Dumbell snatches – Left

10 Double unders

5 Dumbell snatches – Right

10 Double unders

AMRAP in 15 min

12 Nov 2013

Double Under Ladder

21 DU – 3 Ring Rows

18 DU – 6 Ring Rows

15 DU – 9 Ring Rows

12 DU – 12 Ring Rows

9 DU – 15 Ring Rows

6 DU – 18 Ring Rows

3 DU – 21 Ring Rows

 

For Time