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. 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 program is 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. Thousands of athletes worldwide have followed our workouts posted daily on this site and distinguished themselves in combat, the streets, the ring, stadiums, gyms and homes.

Thursday, March 26, 2015

3.27.15 WOD

Strength:
Back Squat 
1x5 65%
3x5 75% 

Front Squat 
 4X5 65% 

WOD:
For time:
27-21-15-9 of:
Burpees 
Thrusters 95/65 


OPEN WOD:
(only for those being judged)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Workout 15.5 Variations

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.

Masters 55+
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.

Scaled Masters 55+
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 45 lb.
Women use 35 lb.

Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Boys use 65 lb.
Girls use 45 lb.

Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Boys use 45 lb.
Girls use 35 lb.

Wednesday, March 25, 2015

3.26.15 WOD

Gymnastics:
3xME Strict Pull-Ups
3xME Kipping Pull-Ups
Rest 1 min after each set

Note: tie or beat your reps from Tuesday.

WOD:
14 Minutes ME reps of:
Floor Press 115/80

Note: every time you need to set the BB down you must run a 400m Run. You may rest as needed before every attempt on the floor press. 

Tuesday, March 24, 2015

3.25.15 WOD



The inaugural NSX Summer Athletic Development camp is open for registration. Coach Eric will be running 2 groups--JV camp is for 6th-8th graders & Varsity camp is for 9th-12th graders. See the attached brochure for more details (also look for the brochures at the box). 

Space is limited to the first 15 participants in each group. These camps are open to anybody, so reserve your spot soon.

If you would like to register:
Call Kim at 460-7330 or
e-mail Kim kim@nscrossfit.com or eric@nscrossfit.com

Also, look soon for our 4 week CrossFit Kids sessions offered this summer. CF Kids is for 6-10 year old children & runs 2 days a week.

Strength:
Deadlift 4x5 @ 80%

WOD:
For time:
75-50-25
Double Unders
25-18-13
Box Jumps 24/20 

16 Minute time cap.

Monday, March 23, 2015

3.24.15 WOD

Gymnastics:
3xME Strict Pull-Ups
3xME Kipping Pull-Ups
Rest 1 min after each set

Note: tie or beat your reps from last week 
and go down in bands if you are able to.

WOD:
For Max Reps:
ME Shoulder Press 95/65
ME Push Press 95/65
ME Push Jerk 95/65

Rest 1 Minute then 

6 Minute AMRAP of:
10 Bend Over Rows 95/65
8 Split Squats (R) 95/65 
8 Split Squats (L) 95/65 

Sunday, March 22, 2015

3.23.15 WOD

Strength:
Back Squat 
1x5 60% 
1x3 70% 
1x2 80% 
1x2 90% 
1x1 95% 

Front Squat
1x5 65% 
1x4 75% 
1x4 80% 
1x4 85%

WOD:
12 Minute EMOM of
3 Thrusters 155/110
6 Lateral Over The Bar Burpees

Thursday, March 19, 2015

3.20.15 WOD


Strength:
Back Squat 
2x5 65%
3x5 70% 

Front Squat 
4x5 60% 

WORKOUT 15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

Masters 55+
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many reps as possible in 8 minutes of:
3 push presses
3 cleans
6 push presses
3 cleans
9 push presses
3 cleans
12 push presses
6 cleans
15 push presses
6 cleans
18 push presses
6 cleans
21 push presses
9 cleans
Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Boys 14-15 clean 95 lb.
Boys 16-17 clean 115 lb.
Girls 14-15 clean 65 lb.
Girls 16-17 clean 75 lb.

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

Scaled Masters 55+
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 65 lb. and clean 75 lb.
Women push press 45 lb. and clean 55 lb.

Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Boys push press 65 lb. and clean 75 lb.
Girls push press 45 lb. and clean 55 lb.

Wednesday, March 18, 2015

3.19.15 WOD

Athletes, Julie Thiry our 11Exhale yoga Instructor is offering you all and your spouses a crazy deal. $33/Month Yoga membership. You are able to lock this price in for the next year if you sign up in the next 72 hours (special ending Sunday at 6am). You can shoot an email to Coach Mary (Mary@nscrossfit.com)  and she can get you set you up if you are interested.

The 11Exhale Grand opening is on Saturday the 28th at 9am this month. We hope to show Julie how supportive our NSXFit athletes are. Here is a little bit of info from Julie on how yoga can help you. 

If you think yoga is just for hippies or flexi-bendy, prissy girls with hot yoga pants on, think again. Developing a consistent yoga practice can help you get stronger and improve athletic performance. 

By integrating yoga into your routine, you learn to control your body and your mind. The mind-body control acquired can truly provide next-level results for athletes.

Here are three ways that yoga can improve athletic performance:

Increased Power and Strength: By increasing your flexibility you will also increase the range of motion. By improving your range of motion, an increased power output is obtained due to greater 

muscle recruitment and more efficient movements. 

Hello, Better Muscle Function Through Breath: The first rule of the physical yoga practice is you must breath. By fully breathing in each yoga posture a heightened level of presence is obtained in 

each pose. By getting in touch with your breath, you can more efficiently take in oxygen, release carbon dioxide which results in better muscle function. Oxygen is just as vital to muscles and strength 

as protein. Working with your breath can assist you in developing positive respiratory habits that strength and improve athletic performance. 

Shortened Recovery Time: One of the less talked about benefits is yoga is the ability to shorten post-workout recovery time. A vigorous workout can leave athletes with sore and energy-depleted muscles. 

With a few postures and some breath work yoga can help move energy through the body and relieve what could have otherwise been several days of muscle soreness.

Gymnastics:
3xME Strict Pull-Ups
3xME Kipping Pull-Ups
Rest 1 min after each set

Note: tie or beat your reps from Tuesday.

WOD:
10 Minutes EMOM of:
5 Squat Clean 165/115
10 Bar Facing Burpees