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, April 18, 2011

4.19.11 WOD

For time:

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 24/16kg
30 Sit-ups
20 Hang squat cleans, 75/65
25 Good mornings (quickly strip weight and use bar)
30 Wall ball shots, 20/14 pound ball

Jayne 16:11
Tracey 16:41
Nikki 17:04
Eric 18:06 Rx
Angel 18:51
John Z. 16:51 Rx
Jeff 26:26
Mark 10:42 Rx
Josh 11:30 Rx
Phil 23:46 Rx
Lndsay 22:26 red band on dips
Don 10:22 Rx
Leo 11:29 Rx
Mayra 28:04

In a perfectly executed clean, the arms should be used solely to pull the body under the bar, 
which requires bending at the hips. The arms bending before the hips retreat is less efficient.
Posted by NSX Admin at 9:00 PM

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