2.15.12 – WOD


25 CrownTown athletes on the roster for the 2012 Reebok CrossFit Games Open. There are several more who should be on this list. The deadline is approaching. The link and instructions are listed below under upcoming events.

Day #26 of the 60 day nutrition challenge. Almost halfway! Reminder***sweet potatoes are okay, IF, they are consumed within a 2 hour window with your first meal after a WOD, ONLY IF, you are training the next day. Great logging On Beyond The White Board to those utilizing it. Keep it up. I’m looking at it weekly. This is 25% of your overall consideration in the challenge. – WW

Upcoming Events

February 22, 2012: 2012 Reebok CrossFit Games season is in! Registration is open. By registering and being involved it will motivate you to push harder and everyone will help you take your fitness to the next level! Let’s do it together. Don’t forget to join ‘Team CrownTown’. Click on this link to register now. 24 of us on the team already. Keep it going!

January 21-March 23, 2012: CrossFit CrownTown Nutrition Challenge I. Remember to share recipes on the special page and turn in your nutrition logs. Also, please use your Beyond The Whiteboard account as your nutrition log. I can view, leave comments and suggestions without you having to write anything down either. $250 cash purse, one free month of your CrownTown membership & a $50 bottle of the best fish oil money can buy. Who is going to take it???

Skill: Hang Squat Clean – 10 minutes to build up to a heavy single rep.

WOD: “Nutts”

For time:
10 Handstand push-ups
250/155 pound Deadlift, 15 reps
25 Box jumps, 30/24 inch box
50 Pull-ups
100 Wallball shots, 20/14 pounds, 10’/8′
200 Double-unders
Run 400 meters with a 45/25 pound plate

Post results to comments and www.BeyondTheWhiteBoard.com

*this WOD has a time cap of 30 minutes*

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

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