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, March 1, 2013

3.2.13 Saturday WOD

First...Happy Birthday to my Dad (Bob) who turned 73 on March 1st!

Back by popular demand, THE PARTNER WOD!!

Enjoy :)

24:00 AMRAP for total reps
"Fight Gone Bad" Style
Round 1 = Air Squats 
Round 2 = Chest to Deck Push Ups 
Round 3 = Burpees 
Round 4 = Pull Ups
Round 5 = Wall Ball 20/14
Round 6 = KB Swings, 1.5/1 pood
Round 7 = KB Swings, 1.5/1 pood
Round 8 = Wall Ball 20/14
Round 9 = Pull Ups
Round 10 = Burpees
Round 11 = Chest to Deck Push Ups
Round 12 = Air Squats

Partners will rotate through each exercise for 2:00.  Partner 1 will work while partner 2 rests.  
After 1:00, switch.  The resting partner will count the reps.  
So, you will get 12:00 of work & 12:00 of rest!

Workout Partners!

Reminder, we will be working at the new box after the 9:00 am workout is done.
Come by & help if possible or come on by & check out the new space if you haven't seen it.
Posted by NSX Admin at 7:41 PM

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