4.19-20, 2012 – WOD


Shelly and Alicia demonstrating rope climbs to the On-Ramp group on Tuesday night. 6 of the 13 On-Rampers ended up climbing the rope successfully that night. Thanks for your help ladies and great work to the six who made it up on their first attempt. That group has one more session and then you’ll be seeing some more new faces joining your classes. Make sure you give them a warm welcome to our very hospitable community. – 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.

Skill: 10 minute SMART goal session

Strength: Wendler Week 4 Back Squat ***deload week NO failure***

WOD: Five rounds for time of:

12 Wallball shots, 20 pound ball
12 Toes-to-bar

*this WOD has a 10 minute time cap

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: 4 minute AMRAP of TGU, moderate weight

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

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