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.

Monday, November 12, 2012

11.13.12 WOD

Word!!! I think Zone = the same thing!! 

WOD:
For time: 
20 Shoulder press 45/35
20 Push press 45/35
20 Push jerks 45/35
20 Floor wipers 45/35 Demo
20 Laying toes to barbell 45/35
20 Flutter kicks (barbell in bench press position) 45/35
20 Good mornings 45/35
20 Back squats 45/35 
20 Front squats 45/35
20 Overhead squats 45/35 
20 Deadlifts 45/35 
20 Sumo deadlift high pulls 45/35
20 Hang power cleans 45/35

Note: The Barbell can not touch the ground once you start. Rest it anywhere on your body but remember can't touch the ground. Every time it does touch the ground that is 5 burpees. 
Also do NOT drop my barbells. If you do that = 100 burpees after the WOD. 


Posted by NSX Admin at 5:41 PM

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