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, January 1, 2011

01.01.11 WOD

Welcome to 2011!!!
Complete 11 reps of the following 20 movements for time;

Air squats, Pull-ups, Push-ups, Power cleans @ 95/65
 Toes to bar, Tuck jumps, Push press @ 95/65, Box jump
 Overhead squat @ 95/65, Wall ball @ 20/14, Double unders
 SDHP @ 95/65, Sit-ups, Ring dips, Thrusters @ 95/65
 Squat jumps, KB swings @ 24/16, V-ups, 
 Power snatch @95/65, Burpees

Rest 3-5 minutes, then;
 Row 2011 meters


Post total combined time

Mark S.  20:58rx
Jen  27:39
Nick  25:17
 Ashley  22:32
 Chad  29:04rx
 Michelle  22:50
 Wes  26:07 
 Melanie  17:42
Trevor  20:17rx
 Eric  20:40rx
 
Posted by NSX Admin at 9:42 PM

2 comments:

Anonymous said...

Thanks for that twisted WOD Eric. I look forward to next year and doing 12 reps of each.

January 2, 2011 at 8:22 AM
Anonymous said...

I'm not looking forward to next year's WOD...yet!! If we manage to continue working hard & dial in the diet next year should go much easier.

Thanks to all who showed up. It was great seeing the gym full of people working their tails off.

I'm looking forward to a great 2011 & can't wait to see how each person improves.

See you at the gym!

Eric

January 2, 2011 at 1:04 PM

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