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, December 31, 2011

12.31.11 WOD

In preparation for 2012, we will have a New Year's Eve workout at 9:00 am!!  
20 exercises, 12 reps of each...with a sprint finish
Scale weight as needed, but use the same weight for all barbell, KB & Med Ball exercises.

For Time:
12 Deadlift, 135/95
12 Power Cleans, 135/95
12 Push Press, 135/95
12 Back Squat, 135/95
12 Floor Press, 135/95
12 Windshield Wipers, 135/95
12 Bar Facing Burpees
12 Box Jumps, 24/20"
12 Knees to Elbows
12 Pull Ups
12 Double Unders
12 KB Swings, 53/35
12 1-Arm KB snatch, 53/35 (6 each arm)
12 Goblet Squats, 53/35
12 Wall Balls, 20/14
12 Med Ball Squat Cleans, 20/14
12 Walking Lunges with Med Ball Overhead, 20/14
12 Hand Release Push Ups
12 AbMat Sit Ups
12 Walking Lunges
12 Air Squats

Rest 3 minutes, then...
20-12 yard shuttle runs
*Run 12 yards there & back, rest for 10 seconds & repeat
--course will be marked outside, you will count 10 seconds rest each set

Posted by NSX Admin at 1:19 AM

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