4.18.12 – WOD


Animal protein (from organic and grass fed sources) is bar none the best way to support your fitness and recovery. That is, if you’re into the lean, athletic look with clear skin and performing at peek levels of power output. If those kinds of things don’t interest you, then by all means be a vegetarian. – WW

Upcoming Events

April 21: 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.

June 23: NLI & Legendary Competitor present “Iron Will III”. A fitness competition with three divisions plus a masters division. This venue is in Orange County at Laguna Beach High School. Click on this link for more info and to register. I anticipate having a dozen or more CrownTown’ers doin’ work at this event.


WOD: “Filthy Fifty”

For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35/18
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35 pounds
50 Good morning, 45/35 pounds
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders


*this WOD has a 40 minute time cap

Post results to comments and www.BeyondTheWhiteBoard.com

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

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