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, April 15, 2013

4.16.13 WOD

The Rig is up!!

Strength:
EMOM for 10 minutes of:
1 Squat snatch + 1 hang squat snatch + 1 hang power snatch 
Use 80% of you Squat Snatch 1RM.

Note: if you fail an attempt keep trying it in till you get it.

WOD:
10 minutes AMRAP with a "Death by" twist of:
Ring rows (rings must touch chest)
Ring Dips 

Note: your first round will be 1 ring row and 1 ring dip, second will be 2 and 2, third 3 and 3, and so on. This is still a AMRAP but you will be moving up ever round a rep like you would every minute on a Death by. Except on this WOD you will not rest the rest of the remaining minute. 

Posted by NSX Admin at 11:12 PM

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