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 23, 2011

02.24.11 WOD

Week 6 of your spreadsheet

Shoulder press
3 reps @ 70% of your 1 RM
3 reps @ 80% of your 1 RM
3+ reps @ 90% of your 1 RM

Then

4 rounds for time of:
15 SDHP  75/45
10 Ring dips


Nikki  3:47
Clem  3:30 Rx
Steve  4:35 RX
Mark  4:36
Berry  5:30
Nolan 4:30 Purp. band
Fallon 6:28 Blue band
John Z. 4:27 Rx
Jax 4:48 20# and blue band
Rich 6:16 Purp band
Suz 6:00 55# and red band
Larry 7:43 Red band


Good work Mary.  Way to keep going after the incident...
Posted by NSX Admin at 9:38 PM

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