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, August 13, 2011

The Saturday EOD!

Welcome to Saturday!  To start our day, we'll be visiting some of our favorite girls.
There will be 2 workouts to choose from--
The Firebreather workout is designed for those who want to push themselves harder & longer & can handle the heavier weights & more difficult movements.
The Basic workout has smpler movements, lighter weights & will take less time to complete.



3 rounds for time
400m run
15 Thrusters, 95/65#
15 pull ups
15 Overhead Squats, 95/65#

rest 3 minutes & adjust the weight on your bar, then:


 3 rounds for time
20 double unders
15 power cleans, 135/95#
15 ring dips
20 sit ups



3 rounds of:
2 rounds of Cindy
5 pull ups
10 push ups
15 air squats
20 KB swings 53/35#
400m run


Anonymous said...

Note to Strad (who will probably try to do this workout on his own): Nobody managed only a 3 minute break between Francy and Annabeth. Think closer to 15 min...

- Jen

NSX Admin said...

Note to Strad...
Do the workouts with only 3 minutes in between--don't believe Jen.

Anonymous said...

NSX Admin is a dirty liar

-Anonymous (aka Jen)

Anonymous said...

OK I am just getting to this WOD today. I will post after the WOD. Thanks Jen for the warning. I have to wounder who posted not to believe Jen they did not put any name Eric?

Anonymous said...

I should have believed Jen.

Anonymous said...

Hurts donut? Eric was feeling malicious that day :)

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