4.16.12 – WOD


Thanks Chrissie Cacao for snapping this pic of Coach Brett Clean & Jerking 275 pounds on Saturday at the NLI in Laguna Beach. Brett got 3rd place in that event and 6th place overall out of 26. Way to represent, Coach Brett! Good skill at the Frogman Challenge today, too. – WW

Upcoming Events

April 21, 2012: We will be announcing the winner of CrossFit CrownTown Nutrition Challenge I. Please make sure to cast your vote. I will be passing out stickers that say, “I voted today!”. Not really, but do your part, every vote counts. These finalists put forth a great effort. The least we could do is take a moment and vote. Thank you. Click on this link to vote.

May 11-13: 2012 Reebok CrossFit Games SoCal Regional Competition. WW will be competing and invites all of you to come out and 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.. There will be no classes on Friday/Saturday, May 11-12.


Strength: Wendler Week 4 – Bench Press

5 @ 40%, 5 @ 50%, 5 @ 60% – NO FAILURE

WOD: “Nate”

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 2/1.5 Pood


Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: AMRAP in 2 minutes of: Rope Climbs, followed by AMRAP in 2 minutes of GHD Sit-ups

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

copyright Powered By WW, LLC

This entry was posted in WODs and tagged , . Bookmark the permalink.

Leave a Reply