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.

Tuesday, April 12, 2011

04.13.11 WOD

 "Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball


 
Full range of motion...

Nikki  32:45 RX
Mark  28:1 5RX
Ziobro  32:55 RX
Jax  33:50
Steve  35:32 RX
Don 24:37 Rx
Jen 26:48 Rx
Eric 29:27 Rx
Lindsay 29:08 Rx
Mark S 23:07 Rx
Leo 29:26 Rx
Suz 27:03 modified
Rich 33:46 4 rds.
Josh 26:39 Rx
Phil 31:20 modified
Mayra 40:14 modified 
Goyita  35:24 modified
Larry 42:19 Rx
Posted by NSX Admin at 10:10 PM

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