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, March 16, 2015

3.17.15 WOD

Happy ST. Patricks Day!!

Gymnastics:
3xME Strict Pull-Ups
3xME Kipping Pull-Ups
Rest 1 min after each set

Note: tie or beat your reps from last week 
and go down in bands if you are able to.

WOD:
3 Rounds for time:
25 Unbroken Kettlebell Swings 53/35
10 Weighted pistols 35/26

15 Minute cap time.

Note: if you break on the kettlebell swings you must restart the entire set of kettlebell swings. They must be completed unbroken in order to move on to the pistols. If you fail twice on the Kettle bells you must do 10 burps before trying again for a third time. 
Posted by NSX Admin at 8:52 PM

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