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.

Friday, April 22, 2011

Saturday WOD

We can't wait to see everybody here Saturday morning!!
In the spirit of Easter we will have a little suffering...

Partner WOD
(random draw)
This can be done in any order & will have a running clock.

For Time: 
1) Each team member will run 1200m carrying a medicine ball 20/14#
*done at the same time, can't continue until both team members are done with the run
2) 120 KB Swings 24/20 kg
3) Deadlift 12,000#
*no need to count reps, just lift the total weight
4) 60 Toes to Bar
5) 60 Overhead Squats 95/65
6) 120 Alternating Box Jumps 20"
*using 1 box, team members alternate jumps

Parts 2-5 are done one partner at a time.  While 1 person works, the other rests.  Weights may need to be changed during the workout as you can only use 1 bar (plan accordingly). 



Mark/Eric 25:47
Larry/Don 29:00
Jeff/Leo 29:47

Posted by NSX Admin at 6:31 PM

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