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.

Friday, January 21, 2011

01.22.11 WOD

We will only have an 8:00 am WOD today so we can "prepare" for the Polar Plunge.

Partner WOD (random draw)
"30 On, 30 Off"
3 rounds for total reps, 1 minute at each exercise
Push ups
Jump squats
Pull ups
Single rope skips
Push press 75/45
Box jumps 24"/20"

For the first 30 seconds one person will perform the exercise, your partner will do the same exercise for the next 30 seconds.  Both people will move directly to the next station & begin.  So, each person will work for 9 of the 18 minutes.

Team 1--Lorena & Cyndy
784 reps
Team 2--Joyce & Z
818 reps
Team 3--Suzanne & Leo
807 reps
Team 4--Mark & Rich (with 30# built in weight vests...)
702 reps

Nice work!

Hope to see you at the Polar Plunge.  Come down & support Special Olympics & the Natural Selection CrossFit team.
Posted by NSX Admin at 5:00 PM

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