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.

Wednesday, May 15, 2013

5.16.13 WOD

Athletes, when you run the loop you should not get lost.
 You just need to make 4 left turns at the end of each street! Have fun!

Strength:
Back Squat 3x5

Note: If you know your 5 RM (which you all should) do 3x5 at 70 to 75%. If you don't then find a medium to heavy weight. 

WOD:
For time:
20 Walking lunges with Plate overhead 45/25
Run the loop (800m) w/sled 71/50 (45/25# plates)
20 Burpees
Run the loop (800m) w/sled 71/50 (45/25# plates)
20 Walking lunges with Plate overhead 45/25

24 Minute time cap. 

Note: you are only allowed to use one plate. So you must put your plate on the sled and take it off after and before your walking lunges. 
Posted by NSX Admin at 11:09 PM

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