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, May 9, 2012

05.10.12 WOD

NSCF Athletes, we are looking to help the law enforcement find three more runners that can fill some spots on this run. The run raises money for the Special Olympics.  A law enforcement group does it every year but several had to drop out at the last minute.  They are now trying to scramble and find people who would be willing to help out and take one of the vacant spots.  They thought of our Box. They will take anyone that can run 30 miles over 65 hours in 3 five mile legs and 5 three mile legs, averaging 9 minute pace.  Interested parties can call me at 521-0541. Thanks for your help please pass this on as well. 


"The Chief"

Max rounds in 3 minutes of:

3 Power cleans 135/95
6 Push ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles. 

Your score is rounds completed for each of the 5 cycles.
You will do the AMRAP for 3 minutes, rest 1 and then do it all over again.

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