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.

Wednesday, February 9, 2011

02.10.11 WOD

From week 4 of your spreadsheet;

Deadlift
5 reps @ 40% of your 1 RM
5 reps @ 50% of your 1RM
5 reps @ 60% of your 1RM

THEN

Complete 2 rounds;
Row 15 calories
21 KB swings 24/16
Run 400 meters
21 KB swings 24/16

Angel  11:19
Nikki  10:48Rx
Wes  10:06Rx
Michelle  row/run 10:06
Tracey  9:42Rx
Jayne  9:35Rx
Mel  11:44Rx
Ziobro 9:16 Rx
Mark 9:58 Rx
Steve: 11:36 Rx
Jackson: 13:43
Larry 11:38Rx
Stradley 9:00Rx
Kody 9:22
Artie 9:39
Fallon 10:56Rx
Isela 12:43
Eric 9:23Rx


Learning the agony of Tabata hollow rock
Posted by NSX Admin at 8:40 PM

No comments:

Post a Comment