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, December 28, 2011

12.29.11 WOD


Where are you with your gymnastics skills on the rings?

For Skill:

3 minutes total L-sit on rings
12 skin the cats
6 ring straight right arm press out
6 ring straight left arm press out
6 both arms press out


To see demo on L-sit click here.
To see demo on skin the cat click here.
Scale as needed with bands on L-sit.
To see demo on ring straight arm press out click here.
To see demo on scaled ring straight arm press out click here.
Posted by NSX Admin at 10:16 PM

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