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, January 6, 2012

Saturday WOD 1.7.12

"Bad Girls"






For Time:
5 rounds of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats
1/5 of Karen
30 Wall Ball Shots 20/14
2 Rounds of Nancy
400m Run
15 Overhead Squats, 75/45

SCALED UP VERSION--
Adding rounds of Annie!
For Time:
5 rounds of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats
30 Double Unders
30 Sit Ups
1/5 of Karen
30 Wall Ball Shots 20/14
20 Double Unders
20 Sit Ups
2 Rounds of Nancy
400m Run
15 Overhead Squats, 95/65
10 Double Unders
10 Sit Ups
Posted by NSX Admin at 7:28 PM

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