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, May 31, 2012

06.01.12 WOD

Good Luck to all those that are attending the Survivor mud run. 
We know you all will go out there a represent Natural Selection CrossFit!

Back Squat 3 set of 3 reps at 75% with a 3 second hold at bottom

Yes hold at the bottom position of the squat for 3 seconds then come back up!
You do this every rep in every set.

3 rounds
15 Overhead squat 95/65
15 L pull ups
15 Split jerk 95/65
15 Knees to elbows
15 Hang clean 95/65
15 Back extensions (Supermans)

Cap time is 17 minutes. Scale as need to try and complete all three rounds.

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