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, July 25, 2012

07.26.12 WOD


Doing Work!!!

One of the few ways to climb a rope.
This is the strongest hold, but does have some faults.

WOD:
For time:
9-7-5
Muscle ups
Double unders
Rope climb 15 feet

17 minute cap time.

Sub for rope climbs is hand over hand seated sled drags. 
Weight for seated sled drags is 152 (45x2, 35x1) / 106 (45x1, 15x2, 5x1)
The length is just the length of the strap. 

We will not be doing it this hard! Demo
Posted by NSX Admin at 11:24 PM

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