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.

Wednesday, June 29, 2011

06.30.11 EOD

Complete as many rounds as possible in 20 minutes of:

5 Chest to bar Pull-ups
10 Ring Dips
95/65 pound Overhead squat, 15 reps

Jen 4rds + 4 ring dips
Rocco 5 rds +7 OHS
John Z. 7 rds
Red 3 rds + 5 ring dips 10 min AMRAP
David 3 rds + 4 C2B 10 min AMRAP
Jill 3 rds + 3 C2B 10 min AMRAP
Josh 5 rds + 4 OHS Rx
Mark 7 rds + 5 C2B Rx
Alice 3 rds + 7 OHS
Phil 3 rds + 5 OHS
Alden 5 rds + 4 C2B
Sherri 8 rds + 3 ring dips
Post times to comments
Posted by NSX Admin at 10:24 PM

1 comment:

Anonymous said...

Huck: KFD. Filthy fifty 22:09 with a 7 foot bar for pull-ups and 26 inch box. Other then that RX

June 30, 2011 at 5:09 PM

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