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.

Friday, December 14, 2012

12.15.12 Saturday WOD

SATURDAY BUDDY WOD

OK, it won't be that bad...but...

In teams of 2, complete for time:
400m run
100 air squats & 100 box jumps, 24/20"
80 KB swings, 1.5/1 pood  & 80 sit ups with medicine ball, 20/14#
60 push ups & 60 pull ups
40 toes to bar & 40 wall balls, 20/24#
20 Power cleans, 135/95# & 20 burpees
400m run

NOTES
Runs are done together 
(can't begin work until both are done, time is complete when both finish their second run)
Movements can be broken up as needed, but each pair must complete all of the reps before 
moving to the next pair of movements
Partners CANNOT do the same movement at the same time



Posted by NSX Admin at 10:19 PM

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