6.13.12 – WOD


Check out CrossFit CrownTown’s Nick Benavides with this successful Clean & Jerk of 265 pounds. Not only was it a 10# PR from a week prior, but it was good for 2nd place at the competition (CAL in Temecula). Not to mention 100#s over his bodyweight. Nick has been with us for over six months now. He came already a seasoned CrossFitter, but has made huge improvements in his all around fitness. Make sure you give him props on this big lift when you see him around. Way to represent, Nick! – WW

Upcoming Events

June 23rd: 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. – WW

July 6-7: UFC Challenge for Speed, Strength & Endurance at the UFC Fan Expo. 28 spots remaining. Blake S. is registered and in. Cash prizes, televised, etc. Click this link for registration information.

July 8th: Tough Mudder. I created a team, “CrossFit CrownTown”. Thus far we have, Nate C., Nick D., Melissa J., Calvin B. And I. We’re registered to start at 10:20am on Sunday. Click here to watch a video of a Tough Mudder. Email me at ww@crossfitcrowntown.com if you are interested in joining our team and I will email you an invite.

July 28th: Team Competition.Click on this link for details. We have 3 teams registered and 12 athletes. The event sold out in 30 minutes. Mark your calendars. Spectators are free and it’s at The Rose Bowl in Pasadena on July 28th.

September 3rd – Labor Day: Race to the Top of Mount Baldy. 7 mile trail run from 6,000′-10,000′ elevation. I’m registering for this race. I’d be stoked if anyone would like to join me from CrownTown.

December 1st – or -2nd: Spartan Race. I’m going to do this event on Sunday. It would be cool to have more people from CrownTown join me. You can have teams where they take the top 4 times from each team and rank you against all other teams. Click here for more info. Please let me know before you register so I can create the team and you can join it.


WOD A: EMOM for 10 minutes perform 20 double unders, then, 1 squat snatch

*as many attempts as needed to make a successful lift, as long as it is completed within the minute. Score is sum all of ten loads. Must complete double unders before attempting the squat snatch.

WOD B: Three rounds for time of:
Run 800 meters
Rest 2 minutes

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: Stretch hamstrings & calves

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

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