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, October 31, 2012

11.01.12 WOD

Athlete, the kids room has been a mess this week. We ask that you please clean up after you kids. Thank you. 

Strength:
Split jerk 2-2-2-2-2-2-2-2-2-2
Alt stance each rep. Rest 30 seconds in between sets. 10 minute cap. 

WOD:
21-18-15-12-9-6-3 reps for time 
SDHP 96/65
Lateral bar hops 
Wall touches 1 foot above reach
10 minute cap.

The point of this WOD is to get as far as you possibly can in the time allotted. 
Posted by NSX Admin at 10:51 PM

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