11.14.11 – WOD

Check out the world’s fittest man doing “Grace” (30 clean & jerks for time normally with 135 pounds) with 225 pounds. A respectable time for this workout is sub 5 minutes using the standard weight. He does that with 90 pounds more. #unbelievable

***ATTN CrossFit CrownTown Members*** December 17th we will be having a Grand Opening/Member Appreciation Celebration. We have a list for you to RSVP you + 1 at the gym. Location and details to follow.

Link courtesy of CrossFit RX in Placentia: Benefits of taking fish oil. Unless you’re eating a ton of wild caught fish and all grass fed meats, you need to be taking a fish oil supplement.

Skill – 10 minutes to work towards achieving your SMART goal

WOD – “Fight Gone Bad!”

Three rounds of:
Wall-ball, 20/14 pound ball, 10/8 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

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Cool Down – 400 meter jog

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

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