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, April 17, 2014

4.18.14 WOD

In honor of you very own BradAss and Jenny Norwood, you all get a chance to pick one of the 4 WODs they must do to get to the 2014 Reebok CrossFit Games. Choose wisely and scale accordingly. If you are in a specific age group you may check the standards here

WOD 1:
1-Rep-Max Clean

WOD 2:
'Amanda' 
9-7-5 reps for time of:
Muscle-Ups
Squat Snatches 135/95

WOD 3:
3 Rounds for time of:
50-Calorie Row
15 Handstand Push-Ups
50 Double-Unders

WOD 4:
For time:
100 Pull-Ups
100 Wall-Balls 20/14 @ 10/9




Wednesday, April 16, 2014

4.17.14 WOD



 Update for Masters.

Strength:

Amateur
Back Squat 3×5 (add 5 lb to last workout)

Collegiate
Back Squat 5×3 @ 90% of 3 RM from Monday

WOD:
11 Minute AMRAP of:
7 HandStand Push-Ups 
14 Sumo Deadlift High Pull 75/55/45

Tuesday, April 15, 2014

4.16.14 WOD


Update time!

WOD:
'Eva'
5 Rounds for time:
800m Run
30 KB Swing 70/53
30 Pull-Ups

40 Minute cap time.

Note: scale accordingly. 


4.15.14 WOD

Athletes, tomorrow morning at 12:30 we will be breaking ground on our new place. We would love to have some NSXFit peeps out there to commemorate this special occasion. 
Sorry for the short notice. 

Strength:

Amateur
Deadlift 5x3 (add 10 lb to last workout)

Collegiate
Power Clean 1, 1, 1, 1, 1

WOD:
3 Rounds for time:
20 Double Unders 
15 Hand Release Push-Ups 
10 Squat Snatches 95/65

Sunday, April 13, 2014

4.14.14 WOD


Strength:

Amateur
Back Squat 3×5 (add 5 lb to last workout)

Collegiate
Back Squat 3 RM
Shoulder Press 3 x max reps @ 80% of 5 RM from Thursday

WOD:
For time 21-15-9 of:
Alt. Pistols
Muscle-Up

Note: for the pistols each leg counts as one rep. 
Make sure to alternate legs every time. 
For the muscle ups make sure to scale accordingly. 

Thursday, April 10, 2014

4.11.14 WOD

Athletes, I have added another scale for either Masters Division or those who are beginners. You will see this from now on. 

Strength:

Amateur
Power Clean 3x5 (add 2.5 lb to last workout)

Collegiate
Squat Clean 5x5 (at 85% of 5RM)

WOD:
35 Shoulder Press 75/55/40
50 Double Unders 
30 Push Press 95/65/45
75 Double Unders 
25 Push Jerks 125/90/65
100 Double Unders

Note: racks may be used for this WOD. You may also split on the jerks.

Wednesday, April 9, 2014

4.10.14 WOD


Strength:

Amateur
Bench Press 3×5 (add 2.5 lb to last workout)

Collegiate
Shoulder Press 5 RM

WOD:
4 Rounds for time of:
15 Box Jumps 24/20
15 KB Swings 53/35
100m Run