Natural Selection CrossFit: 5.11.11 WOD

About Natural Selection CrossFit

The Evolution of fitness has arrived to the Tri-Cities! Natural Selection CrossFit will be providing those who seek a higher level of overall fitness the opportunity to train and be trained.

Offering more than you can get in a 24 hour fitness center - high intensity, competitive workouts with personalized training in a group setting. We develop functional total body fitness tailored to help you reach your goals. Whether it's weight loss, endurance sport conditioning, injury recovery or just improved overall fitness, Natural Selection CrossFit will create opportunity for you to succeed!

For questions and/or comments please email us at nsxfit@gmail.com. We respond promptly to all email contacts.

Getting Started

Join us for a free, personalized introductory "Workout of the Day." Email us with any questions regarding your first visit so we can help make your visit the most productive as possible.

We will take the time to introduce you to the dynamic and fun way to evolve your fitness. Our certified coaches will answer your questions and arrange your free introduction workout.

Tell us your goals and we will help you reach them!

CrossFit is not easy and will challenge your mental condiditioning as much as your physical condition. If you like a challenge and want to improve your life, come see what you didn't know you were missing.

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, May 10, 2011

5.11.11 WOD

"Forrest"

Three rounds for time of:
20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters

*Note, WOD may be long. If on a time crunch, modify as needed.

U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009, while on a counternarcotics mission in Western Afghanistan when the helicopter he was in crashed. He is survived by his wife Ana, his son Luke, his parents, Sue and Richard Leamon, and his sister Heather.

Nikki 27:54 2rds/band strict p.u.
Jayne 52:20 sub 1000m row/band strict p.u.
Aaron 28:48 2rds/ sub 1000m row/band strict p.u.
Mark 31:50 band strict p.u.