Sept 15-16, 2011 WOD

Handstand walk on a ledge in Sherry Beach, Spain

Going on vacation? Have some worthy pics to show off during a Road Dog WOD? Please send them to

Skill – SMART goals

WOD – Five rounds for time of:
Run 400 meters
145 pound Deadlift, 20 reps
20 Push-ups
145 pound Deadlift, 10 reps
10 Push-ups

Cool Down – Tabata Knees to Elbows

Don’t forget to post your results to CrossFit CrownTown pay’s for this as an added value to our members. It is a great tracking tool that will help you get to your goals (which we happen to be talking about for skill work). Get on it!

*Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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2 Responses to Sept 15-16, 2011 WOD

  1. Yvette Mojarro says:

    31:38 rxd
    38 K2E
    Thanx for the mental speech WW…totally helped (but my hammy is killing me now)

  2. Paula says:

    38:56 RX’d
    20 K2E

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