3.28.12 – WOD

This video should help you with Wednesday’s WOD. Check it out.

CrossFit CrownTown’s Nutrition Challenge I is officially in the books. At this point, I have all the necessary data to identify the three finalist (with the exception of a few of you who I still need their Fitness Wave results, after pics and “Tabata Something Else”). Due to the complexity and amount of criteria that is being considered, please allow for adequate time to review. I will do my best to select the three finalist at my earliest chance and I appreciate your patience in the interim. Many people invested a lot of hard work and dedication, so I want to ensure that all things are carefully reviewed before making my final decision. I anticipate presenting the three finalist to you by next Saturday, April 7th.

Upcoming Events

May 11-13: 2012 Reebok CrossFit Games SoCal Regional Competition. WW will be competing and invites all of you to come support him, as he battles against 60 of SoCal’s fittest athletes for 1 of 3 spots to move on to the finals at The Home Depot Center in July. Click on this link for detailed information and to purchase tickets.


Five rounds for time of:
Run 200 meters
7 Muscle-ups
Run 200 meters
7 Handstand push-ups
Run 200 meters
30 second L-sit hold
Run 200 meters
20 One legged squats

WOD demo video for iPad/iPod

*this WOD can be scaled to 3 or 4 rounds depending on level of fitness and all gymnastics movements can be modified to fit your skill level

**WOD must be scaled accordingly to finish within 45 minutes

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: Spend 10 minutes stretching

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

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