CrossFit CrossAxed has adopted and employed the CrossFit method of strength and conditioning and affiliated in May of 2010. CrossFit is growing rapidly due the results it delivers and also the variance in programming which provides a new stimulus on a daily basis.

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, Fire services and hundreds of other elite and professional athletes worldwide.

Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

The CrossFit workouts are designed for universal scalability making it the perfect application for any committed individual regardless of experience. We've used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don't change programs.

The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.

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Team Row/Run event

5 Teams: Max distance in 20 mins. Row/run relay, 400m.

Athlete starts on the rower, does 400m. Next athlete does 400m run. Third athlete does 400m row.

Sequence continues for 20 mins. Teams cannot have two consecutive runs or row (must alternate between)

Clean & Jerk

3-3-3-3-3-3-3

Finisher

50 Burpees for time, 5 min cutoff

15 Min AMRAP

20 Double-Under

1 Snatch 30kg (20)

Each lift add 5kg to the weight. Limit attempts to 3 per weight. If you fail a lift, take 5kg off and stay at that weight for the remainder of the workout. 

5 Rounds for Time

400m Run

21 Wall Balls

21 Toes to Bar

10 Rounds

10 Deadlift 60kg (40)

10 Kettlebell Swings 24kg (16)

2012 Crossfit Games Regionals Event 4

For time:
50 Back squats 60kg (40)
40 Pull-ups
30 Shoulder-to-overhead 60kg (40)
50 Front squats 37.5kg (30)
40 Pull-ups
30 Shoulder-to-overhead 37.5kg (30)
50 Overhead squats 30kg (20)
40 Pull-ups
30 Shoulder-to-overhead 30kg (20)

Rest Day

4 rounds for time of

10 Dumbbell Snatches 45kg/35kg (Alternating Arms)

75 m Sprint

2012 Crossfit Games Regional Workout 2

For Time:

2000 m Row

50 Pistols (Alternating)

30 Hang Power Cleans 100kg

"Diane"

21-15-9

Deadlift 100kg

Handstand Push-up

For Time

50 Kettlebell Swings 24kg (16)

40 Double-Unders

30 Snatch 40kg (30)

20 Pistols

10 Muscle-ups

10 Min AMRAP

5 Pull-ups

10 Plate Lunges 20kg (10)

15 Burpees

Gym is CLOSED, sessions will resume as normal tomorrow

15 Min Pistol Practice

then

5 Rounds for time

10 Burpees

5 Wall Walks

10 Sit-ups

I know the video is a bit strange, but it's a good demo on how to practice/progress to Pistols. The second video is a demo of a wall walk

Rest Day

Please note! We are closed on Monday, there are no sessions but there will be a workout posted that you can do at home with minimal equipment.

Event 10, 2011 Crossfit Games

For Time:

20 Cal Row

30 Wall Ball Shots 9kg (6)

20 Toes to Bar

30 Box Jumps 24" (20)

20 Sumo-Deadlift High Pull 32kg KB (24)

30 Burpees

20 Shoulder to Overhead 60kg (40)

Bit of a long video, but it has event 8, 9 and 10 from last year's games. Awesome stuff!

Front Squat 

3-3-3-3-3-3-3

3 Rounds for Time

50 Power Snatch 20kg (15)

40 Double Unders

30 Push Press 20 (15)

20 GHD Sit-ups

10 Burpees

15 AMRAP

9 Deadlift 70kg
12 Hand Release Push-ups
15 Box Jumps, 24"

For Load

7 Sets, 'Shankle Complex'

1x Deadlift

3x Clean Pulls

1x Squat Clean

2x Split Jerks

3 Rounds for Time

100m Sprint

15 Pull-ups

100m Sprint

15 Thrusters 40kg (30)

Rest Day

For Time:

Run 800m

Three rounds of the triplet:

30 Wall Ball

30 Burpees

30 Double Unders

Then

Run 800m

Hang Clean

3-3-3-3-3-3-3

Finisher

3 Rounds, Max Reps

Strict Chest to Bar Pullups

Strict Toes to Bar

Row

5x400m Record times for each length

During rest period, max reps unbroken push-ups

'Wood'

5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24" box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute.

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. 

Snatch

5-3-1

Weighted Pull-up

5-3-1

Lifts do not have to be touch and go, but only take as long as it takes to reset your position for a good lift. No arm waving, water bottle drinking, nose picking or clothes ajusting between lifts of one set.

10 Min Amrap

50 Hand Release Push-ups

50 Wall Balls

50 Ground to Overhead 60kg

No muscle-ups today, but you can prep your shoulders for ground to overhead. Watch the last two minutes of this video too. Oh so frequently I hear 'but I can't stretch Ollie, I'm too busy watching tv or in the kitchen'. This video gives you the knowledge on how to do both.

Learn Something New Everyday!

"Jackie"

For Time

1000m Row

50 Thrusters 20kg

30 Pull-ups

25 Mins to Establish 3rm Strict Press

Then:

Incrementing AMRAP: Each minute

10 Double-Unders, 2 Power Clean & Push Jerk 50kg (35)

10 Double-Unders, 4 Power Clean & Push Jerk

10 Double-Unders, 6 Power Clean & Push Jerk

etc.

Score is total reps of Clean & Jerk. One C&J = 2 reps