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.

Friday, March 29, 2013

3.30.13 Saturday WOD

With a partner, perform the following for time:

500m Row/400m Run
80 Air Squats/Wall Sits
70 Sit Ups/Dead Bugs
60 Push Ups/Planks
50 Pull Ups/OH Plate Hold 45/25
400m Run/500m Row

Partner A will row 500m while Partner B runs 400m.  Then...
Complete all exercises & reps in alternating fashion.
While Partner A performs air squats, Partner B will wall sit.  Partners can switch exercises at any time,
but the count continues until the reps are completed.  
To finish, Partner A will run 400m while Partner B rows 500m.  Time is complete when both finish. 

Posted by NSX Admin at 10:41 PM

No comments:

Post a Comment