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 5, 2011

4.6.11 WOD

Five rounds for time of:

Row 250 meters
135/95 pound Front squat, 10 reps
15 Sit-ups
20 Box jumps, 24/20 inch box

Mel 21:54 Rx
Mark H. 16:52 Rx
Jayne 18:18 75#
Tracey 21:43 85#
Trevor 16:51 Rx 
Jeff 23:00 40#
John 18:13 95#
Jax 22:24 25#
Mark S. 16:24 Rx
Fallon 24:59 75#
TJ 19:42 35#
Mike 16:22 35#
Jen 17:44 Rx
Larry 23:57 95#
Alice 22:25 55#
Goyita 8:42 2 rds 35#
Posted by NSX Admin at 8:20 PM

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