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.

Tuesday, January 4, 2011

01.05.11 WOD

Complete 5 rounds for time:

Max pull-ups (with band if needed)
Max wall ball shots 20/14
Max push-ups

Move directly from one movement into the next.
Rest as needed between rounds.

Post total reps for each exercise to comments


Nothing like deadlifts in the morning to get the blood flowing.

Wes 207
Michelle 163
Tracey 182
Jayne 187
Berry 183
Steve 223 Rx
Suzanne 189
April 175
Jen 196
Fallon 257
Nolan 259 Rx
Alice 193
Larry 208
Cyndy 221
Chris 217
Alex 149 Rx
Goyita 244
Danielle 296

Posted by NSX Admin at 9:02 PM

1 comment:

TheWhiteHouse said...

Tracey=182
I did pull ups on purple band and substituted one leg squats for the wall balls.

Weighed and measured for the body fat % challenge...Michelle and Jayne "game one". I see dollar signs and bikinis in my future (well...maybe just $$$)

January 5, 2011 at 7:13 AM

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