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, December 23, 2011

12.24.11 WOD

Have a Merry Christmas from the 
Natural Selection CrossFit Staff


12 Days Of Christmas 
For Time:

1 Turkish get up 53/35 (alternate every time)
2 Ring Push ups
3 Burpees
4 V ups
5 Med Ball Cleans 20/14
6 Walking lunges
7 Mountain climbers 
8 Hollow position to Superman rolls (Alternate sides)
9 KB Snatches 53/35 (Alternate arms every time)
10 Box jumps 24/20
11 Windshield wipers
12 Scotty Bobs 35/25 Dumbbells 

Do the following exercises the same way you would sing the Christmas song.
I.E. on the first day of Christmas, 1 Turkish get up. on the second day of Christmas, 2 Ring push ups and 1 Turkish get up. On the third day of Christmas, 3 Burpees, 2 Ring push ups and 1 Turkish get up. Etc, etc.
Posted by NSX Admin at 10:56 PM

1 comment:

Anonymous said...

Huck and Stradley at work: Stradley 29:32 and Huck much faster but I can not remember his time. Merry Christmas every one.
Stradley

December 25, 2011 at 12:50 PM

Post a Comment