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.

Thursday, September 19, 2013

9.20.13 WOD

Tough Mudder athletes: For those of you who didn't see the hotel information when we originally posted, here is where we are staying. The Park Center Hotel in Enumclaw on Friday night (10/4), phone number is (360) 825-4490. There should still be some single rooms available. Let us know if you will be staying with the group!

Strength:

Amateur
Power Clean 5x3 (add 2.5# ea. side, 5# total)

Collegiate
EMOM for 12 minutes...
2 Power Cleans
*Use 75% of 1 RM

WOD:
For time 
Run 800m 
5 Pull Ups 
10 Ring Dips 
15 Squats 
40 Burpees
15 Squats 
10 Ring Dips 
5 Pull Ups 
Run 800m

17 minute time cap.
Posted by NSX Admin at 8:28 PM

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