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, December 3, 2013

12.4.13 WOD

Athletes, If you are interested in doing/helping with Habitat for Humanity, please get with Coach Mary. We need to compile a list of athletes that are willing to help and are positive that they can make it. It will be this Saturday (7th). For more information on this please give Coach Mary a call. 
(509) 528-6544

WOD:
8 Rounds for total reps:
1 Minute Max Double Unders 
200m Run 
Rest the rest of the minute and then repeat.

22 minute cap time.

Note: You do 1 minute double unders then take off for the run. If you run the 200 in and 34 seconds the clock would read 1:34 you would then rest the rest of the minute and start your double unders on the next minute. You would repeat this for the rest of the rounds. If you get back from the run and have a short rest IE. 5 Seconds (could be any number of seconds) you must still start your doubles on the next minute.

Posted by NSX Admin at 11:47 PM

No comments:

Post a Comment