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.

Tuesday, October 29, 2013

10.30.13 WOD

Athletes, I just want to clarify on amateur and collegiate. If you are not cleared by a coach you should not be doing collegiate. Things that your coaches should be looking for that you will need to be collegiate are being able to RX most WODs (things that are ok not to RX might be things like deficit hands stand push ups and muscle ups.) Your form on all basic lifts should be perfect or close to it. You should be able to do weighted movements like pull ups, push ups ring dips etc. I just want to bring some clarification to this so that we are all on the same page. 

Thanks, Coach Leo 

WOD:
For time (20min Cap) 
10 C2B Pull Up 
15 Burpees 
20 Box Jumps 24/20 
25 KB Swings 53/35
400m Run
30 Sit Ups 
40 Double Unders (120 singles)
30 Sit Ups
400m Run 
25 KB Swings 53/35
20 Box Jumps 24/20 
15 Burpees 
10 C2B Pull Up


Posted by NSX Admin at 9:52 PM

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