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.

Sunday, March 10, 2013

3.11.13 WOD

And our WINNERS for our Clean Eating Way of Life Challenge are...

Mike Hansen who went from 14.7% body fat to 8.8% 
and 
Kristin Hauter who went from 30.3% body fat to 26.4% 

They both win 220 dollars and the privilege of taking Coach Leo out to dinner!! 

Congratulations to our winners and to all of our Way of Life Challenge competitors for participating, losing body fat and learning to live a healthier nutritious life.   

Also great job to all of you that did 13.1 for the CrossFit Open. You all smashed it!! Can't wait to see what 13.2 is! A big thanks to all of our supporters that came out to cheer and watch! Our Box rocks!!!

WOD:
"Nicole with a twist"
20 Minute AMRAP of:
400m Run 
Max pull ups
Max KB swings 70/53

Note: record the total reps of your pull ups and kb swings combined as your score. You may hold yourself on the pull up bar or rest on the floor but as soon as you mount the bar you can not drop in till your done. Same goes for the KB swing. You may hold the KB but as soon as you drop it you are done and must run a 400. 
Posted by NSX Admin at 11:02 PM

No comments:

Post a Comment