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.

Thursday, April 19, 2012

04.20.12 WOD


Listen to your coach when he tells you "thumbs around the bar."

15 minute AMRAP:

Buy in - 25 wall balls 20/14
5 strict pull ups
15 straight leg sit ups (legs straight, you may use your arms for momentum)
25 ring rows (feet under the pull up bar when you start, you may move them outward to scale)
Cash out - 50 hollow rocks

When the clock starts you first do your wall balls then you may proceed to your AMRAP. After the clock stops you must do your hollow rocks right after. Wall balls and hollow rocks do not count twards your score.   
Posted by NSX Admin at 11:53 PM

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