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.

Sunday, March 31, 2013

4.1.13 WOD

Best NSXFit CrossFit Easter ever!! What a great time doing 13.4 and having fun with the kids! Thanks to all of you who came out and hung out at the box for Easter, it was a ton of fun. Also great job to all the Open competitors. One more WOD to go!!! Keep up the great work everyone!!! 

Oh yeah I have a little treat for all of you! Enjoy the WOD!!!

For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35/25
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35 pounds
50 Back extensions
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders

Rest 1 minute then:

"Fran"
21-15-9 
Thrusters 
Pull ups 

Rest 1 minute then:

50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35/25
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35 pounds
50 Back extensions
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders

No time cap!! RX is doing this WOD with a 45# vest for both men and women. 
Posted by NSX Admin at 11:57 PM

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