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 15, 2011

01.15.11 WOD

Free Saturday WOD

Warm Up Tabata Squats-work on form not speed

Team WOD/Competition

As a team of four complete the following working together to keep track of your total repetitions:

Stage 1 - 600m Row/400m Run
Stage 2 - Rest
Stage 3 - Push ups
Stage 4 - KB Swings 53/35#
Results:
Team 1 - 458
Team 2 - 493
Team 3 - 462
Team 4 - 436

Teams:
1-Wes, Steve, Aaron, Nolan
2 - John, Rocco, Jax, Trevor
3 - Ian, Torka, Cyndy, Leo
4 - Tracey, Larry, Jax, (ghost runner)
Posted by NSX Admin at 10:13 AM

1 comment:

Tony said...

GO Rocco GO. I can hear you huffin' n puffin' from NH.

January 17, 2011 at 9:34 AM

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