12.19.11 – WOD


One of the many pics Sonia provided from the party on Saturday night. A shot of some of our ladies all dolled up. Looking good ladies of CrownTown!

***Upcoming Events***

January 14-15, 2012 – The OC Throwdown. Two day competition that WW is competing in. He qualified for the Elite Division where he will be competing against seven CrossFit Games competitors along with many other legit athletes from all over. This event will be more competitive than last year’s Regional. Must see! www.octhrowdown.com


Strength: Deadlift 5 X Max reps @ 90% of 1RM (rest 2-3 minutes between efforts)

WOD: Five rounds for time of:
40 Double-unders
30 Box jumps, 24/20 inch box
20 Kettlebell swings, 1.5/1 pood

Mobility WOD cool down: Calves

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

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