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.

Sunday, March 6, 2011

03.07.11 WOD

Week 8 from your spreadsheet

Shoulder press
then
Dead lift

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

Then

Complete as many rounds as possible in 10 minutes of Cindy
5 pull-ups
10 push-ups
15 squats

Wes  10 + 5 pull-ups
Nikki  9 + 4 pull-ups
Angel  9 + 1 pull-up
Jayne  10
Tracey 8
Nolan  8 + 5 pull-ups
Jen 7 + 9 push ups Rx
Larry 8 + 1 pull up blue band
Rich 5 rds rx
 Jordan 7+5pullups Rx
Mel 6+6 Push ups Rx
Steve 11+12 squats Rx
John Z. 10 Rx
Jax 8 +12 squats
Eric 12+5 pull ups Rx
Goyita 8, jumping p/u
Mayra 6+6 push ups
Donnie 12+5 push ups Rx
Austin 9+10 Pushups Rx
Trevor 10+2 pushups Rx
Posted by NSX Admin at 8:40 PM

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