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, December 12, 2013

12.13.13 WOD

Athletes, we picked up our adopt a family packets (3 families) and their needs/wants. We will be posting a list at the box if any one would like to help out these families. Just to give an idea of what they need here are a few examples. Body wash, towels, bed sheets, etc. Lets make these families feel the NSXFit love that us coaches feel every day! 

NSXFit Staff

Strength: 

Amateur
Power Clean 5x3 (add 2.5 lbs to last workout)

Collegiate
Hang Power Snatch 1 RM

WOD:
For time:
Buy in: 72 Weighted Step-Ups 24/20 53/35 (single KB)
Then:
2 Rounds of:
12 Handstand Push-up
13 Wallballs 20/14
19 Ring Rows
41 Weighted Sit-ups 10/5

Note: for the the weighted sit-ups use a 10# metal plate for men and a 5# metal plate for women. Plate must touch over head and touch in front of feet. 
Posted by NSX Admin at 10:21 PM

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