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.

Monday, March 7, 2011

03.08.11 WOD

  Complete as many rounds as possible in 20 minutes of:

185/135 pound Back squat, 7 reps
20/16 kg kettlebell Overhead walking lunge, 10 steps (right hand)
7 Burpees
20/16 kg kettlebell Overhead walking lunge, 10 steps (left hand)

Angel  7 + 7 squats
Nikki 7 + 7 squats
Wes 5 + 7 burpees Rx
Tracey  6 + 7 squats
Jayne 7 + 6 burpees
Berry 5 + 4 burpees
Jax 5 + 15 lunges
Z 6 + 7 burpees
Jen 5 + 5 burpees Rx
Larry 4 + 5 (L) lunges
Alice 6 + 3 bsqts
Chad 4 + 7 Burpess
Mark S. 6 + 7 bsqts Rx
Josh S. 7 Rds
Phill 5 + 2 bsqts

Good work Tracey
Posted by NSX Admin at 7:58 PM

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