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, February 28, 2013

3.1.13 WOD

Athletes, on Saturday we will be having another working party at the new box at 11am. In case this is your first time the address is 6818 W. Kennewick Ave. Kennewick Wa. 99336. Kim Gough is the point of contact her number is 509-460-7330. 

Also this is kinda last minute because I forgot to post it a while ago oops! 
Here it is anyways. 

WOD:
"Tabata" squat
8 rds of ME squats 20 sec on 10 sec off.
(score is lowest round)

Rest 3 minutes 
then:

3 rds for time of:
6 Turkish get ups 53/35 
100 double unders
15 minute cap time on the 3rd WOD.

Note: on the TGU you can do them with any arm and stitch at any time.  


Posted by NSX Admin at 9:54 PM

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