Monday, August 15th, 2011

"The Spectacle"

There she is CrownTownians! All ready and waiting for you to do work on today’s wod. Thanks to the help of Vinny Pizzo for overseeing the project for us. Kyle B. and Brett P. also stopped by later to help with a few things. Thanks fellas!

Skill – Air squat (Sometimes even as veteran CrossFitters we need to go back and fine tune our movements. One of the main keys to elite fitness is being efficient. In simple terms, the more work you can do in less time, is fitness)



Complete three rounds for time of:
95/65 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Cool down – 100 straight legged ABMAT sit-ups for time

*Remember all CrossFit style workouts are scalable/modifiable to each individual’s fitness level

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7 Responses to Monday, August 15th, 2011

  1. Brett says:

    Had a rough one, Thanks to Joe for being on my heels…

    28:28 rxd

  2. Yvette Mojarro says:

    45# SC
    green band for strict pull ups
    surprisingly the run was easy tonight!
    Shelly u r my hero girl !
    Bri, u were a monster tonight WTG!

  3. Sonia says:

    BaseFit Class today…AMRAP in 10min. of PullUps and Burpee Broad Jumps
    partnered w/ Denise for a total of 71 PullUps

    100 Straight Legged SitUps 5:24

    • WW says:

      It was nice to have you in that class. It shows the BaseFitters that they have something to look forward to. Exactly my idea for creating the program. It wasn’t too long ago you were in there shoes.

  4. Michelle P. says:

    Lots of awesome things happening in this box, glad to be a part of it!

    Got one round in rxd before loosing the mental battle, maybe a redo is in order for me.

  5. Bri W says:

    did as well as i thought depending on how i felt before the wod. 48:52 with 75# on accident for the first round and 1/2! guess i need a calculator. good work CFCT!

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