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.

Saturday, May 7, 2011

Saturday WOD

Saturday's ________ WOD
You can think of a name for the typically gruelling Saturday WODs...

5 rounds of:
20 Squats 100/75#
Lot Sprint
Row 500m
10 Push Press 100/75#
10 KB swing 24/20

*rest exactly 1 minute between rounds

Trevor 27:48 Rx
Z
Don 24:41 Rx
Leo 27:48 Rx
Jeff 32:11
Steve 27:48 Rx
Eric 27:54 Rx

The "Other" WOD
4 rounds for time of:
400 m run
20 box jumps 24/20"
15 sit ups
10 push ups
5 burpees

Yvonne 13:50 (2 rounds)
Goyita 22:15 Rx
Posted by NSX Admin at 9:29 AM

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