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 21, 2011

12.22.11 WOD



DIRTY THIRTY

1Round For Time:
Row 30 Cal.
30 WallBalls 20/14
30 Box Jumps 24/20
30 Back Extensions
30 Sit ups
30 Push ups
30 Knees 2 elbows
30 KB Swings 53/35
Row 30 Cal.

Sub for Back Extensions is Supermans on a Abmat.
Posted by NSX Admin at 10:24 PM

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