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, April 5, 2013

04.06.13 Saturday WOD

Grab 2 partners for today's WOD!

In groups of 3, perform the following for 24:00.
Score is total reps performed.

1. a) 400m run
b) Box jumps, 20/24"
c) Sit Ups

2. a) 200m run
b) Wall Balls, 14/20#
c) Burpees

3. a)100m Run
b) Air Squats
c) Chest-to-Deck Push Ups

Groups rotate through each part, counting total reps along the way.  
As soon as the runner returns, rotate to the next exercise.  After all 3 have done each exercise, 
move to the next set of exercises.  
If you get done with part 3, start with part 1 again.  
Posted by NSX Admin at 10:06 PM

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