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.

Monday, February 17, 2014

2.18.14 WOD


Strength:

Amateur

Deadlift 3x5 (add 10 lb to last workout)

then…

Minute On…Minute Off…for 10 minutes.

2 pood KB Swings – 30 reps

*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
*Perform this workout one minute on and one minute off. Total time is 10 minutes.

*Complete a 1000 meter row if a penalty is counted.

Collegiate

Every 30 seconds for 10 minutes:

1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 225/150 lbs

*To complete this workout as Rx, you must complete all 20 reps at 225 lbs. If you cannot do 225 lbs for the entire workout, then scale accordingly. Your score is the weight that is on the bar when you finish. If you take off weight, you can not add weight back on.

WOD:
For time:
100 Sit-Ups


Posted by NSX Admin at 9:48 PM

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