Thursday evening/Friday morning, August 18th-19th

6pm class exhibiting their core strength during the Waiter Walks

It is confirmed. CrownTown will be hosting the 31 Heroes WOD on Saturday, August 27th at 9am in lieu of the regularly scheduled team WOD. Register now by clicking on the link to the right of the home page. Brett P. is in! WW is in! Cheri B is in! Bri W. is in! Let’s keep this going! It’s the least we can do to honor the heroes and their families.

SkillSMR (self myofascial release)

WOD – Part A) 10 rounds, each for time of 100 meter sprints, rest 90 seconds between efforts

Rest 5 minutes

Part B) 65% of 1RM back squat, 20 reps

Cool down – 10 minutes of static stretching/mobility (focus on hamstrings, quads and hip flexors)


Road Dog WOD – 10 Rounds for time of:

10 squats

10 sit-ups

10 push-ups

10 supermans


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


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12 Responses to Thursday evening/Friday morning, August 18th-19th

  1. Bri W. says:

    sprints best 14 and last was 24? 24 being that i wasnt paying attention 😉 for all the others i averaged 16.
    65% of 1rm for back squats = 20 unbroken

  2. Sonia says:

    Sprints 16secs & 20secs

    75# Back Squats x 20


  3. Yvette Mojarro says:

    sprints 15-21 sec
    BS 20 @ 120#
    can not express the amount of pain I am in 🙁 the hamstring was shot after the first sprint, shocked she lasted 9 more runs plus those BS…whew!

  4. Rob says:

    11 and 14 on the sprints. Got 18 back squats but I think I let them get me mentally….damn. That workout was much harder then I thought when I first looked at it. Fun working out with the 6pm crew .

  5. joe m says:

    Road dog wod powered by WW
    Joe m. 11:30 rx

  6. Paula says:

    Sprints 17-19secs
    Back Squat 90# x 18reps (actually did 21 but 3 were “No Rep” not quite low enough) I’ll get em next time!

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