May 17-18, 2012 – WOD

http://www.youtube.com/watch?v=Axsq1XZIgx4&sns=em
Dylan Merriam from 6:30am’s “CrownTown Six Three Ohhh” overhead squatting 135 pounds. This kid just turned 15 years old and is getting stronger on all his lifts. He just deadlifted 315 pounds, too, at a bodyweight of 155 (that’s twice bodyweight deadlift in case you were wondering). He also runs a mile on CrownTown’s notorious hill in sub 6 minutes. Keep up the hard work, Dylan, it’s paying off. – WW

Upcoming Events

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. We currently have Nick B., Yvette M., Leilani V., Kalena A., Melissa J., Vinny P., Joe D. and Tommie D. registered to compete. There are a few others on the wait list, too. **update** be prepared to utilize open gym hours for an extra WOD designed to specifically address the movements that have been released. – WW

July 28: Team Competition. 1 team = 2 men & 2 women and we can have as many teams from our gym as needed. Registration opens Monday, May 21st. Spectators are free. Click on this link for details.

Thursday & Friday

SWOD: Wendler Week 3 Front Squats

WOD: For time –

21-18-15-12-9 reps of:

Box Jumps (30/24)
Kettlebell Swings (1.5/1)
Wall Balls (20/14)

*this WOD has a 20 minute time cap

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: AMSAP in 3 minutes of L-Sit hold (rings, stacked plates, KB, etc.)

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

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One Response to May 17-18, 2012 – WOD

  1. Nick B says:

    The kid is looking good. Those numbers are better than mine when I started CF. Good job Dylan.

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