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 13, 2011

03.14.11 WOD

Three rounds for time of:

30 Wallball shots, 20/14 pound ball 

75/45 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

Wes 14:03
Nikki 14:08
Jayne 15:04
Tracey 16:15
Angel 14:08
Jax 23:50
Z 24:32 Rx
Eric 22:15 Rx
Jax 23:50
John 24:32 Rx
Wanda 24:24
Jen 19:17
Don 15:30
Larry 26:56
Rob  18:50
Steve 26:32 Rx
Mark S. 17:54 Rx
Phil (Baseline) x2 7:31,7:15
Josh 23:09 Rx
Megan 22:56 15/10
Mayra 25:17 15/10
Goyita 20:01 15#/10#
Doesn't get any better!

Posted by NSX Admin at 9:38 PM

2 comments:

Anonymous said...

Jen - Rx :)

March 15, 2011 at 6:42 AM
Anonymous said...

Jen - Nevermind, not RX. Miscommunication about the activities for the day! Didn't put the bar over my head.

March 15, 2011 at 7:14 PM

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