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, June 12, 2013

6.13.13 WOD

Strength: 
Back Squat 3x5 (10 pounds more then last week) 

Note: remember if you fail at any point, you drop your weight 30 pounds and finish the rest of your 3x5. The following week you will go up ten pounds on top of the weight you finished at. 

Choose a girl and do her fast! 

WOD:
'Angie'
For time: 
100 Pull ups
100 Push ups
100 Sit ups
100 Squats

Note: complete all reps of each exercise before moving to the next.

WOD: 
'Diane'
For time:
21-15-9 of: 
Deadlift 225/160
Handstand push ups

Note: go as heavy as possible this WOD is meant to be heavy. 
Posted by NSX Admin at 11:21 PM

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