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.

Saturday, October 16, 2010

10.16.10 WOD

3 rounds consisting of:

40 push-ups
30 med ball twists 20/14
20 ground to overhead 95/65
400 m run

30 push-ups
20 med ball twists 20/14
10 ground to overhead 95/65
400 m run

20 push-ups
10 med ball twists 20/14
5 ground to overhead 95/65
400 m run

post loads and times to coments


nice post WOD stretch

4 comments:

NSX Admin said...

CLEM- 13:14 as Rx'd. Thanks for coming up with that one Eric. As usual, the run killed me. Need to word on it.

Rocco said...

15:03 rx
Brutal!

Anonymous said...

Sorry for kicking your a** Clem...

NSX Admin said...

Trevor - 12:34RX That was a fun one, thanks for waiting for me and combining a run with an oly lift! That saved my time.

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