7.11.12 – WOD


“Team CrossFit CrownTown” official “Tough Mudders” before the race on Sunday. The group shown here from left to right, WW, Nick D., Nate C., Melissa J., Calvin B. and Sean L. (CFSC) all endured over 10 miles in Snow Valley, CA at 8,000 feet elevation, over 20 obstacles including the Electroshock Therapy (10,000 volts). Roughly 3 hours of an extremely mentally challenging race. Great job to all for finishing – WW

“I not only use all the brains that I have, but all that I can borrow.”
– Woodrow Wilson

Upcoming Events

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.

August 4th: 31 Heroes WOD. This is a Saturday. Last year we hosted this WOD. We will be doing it again. Make sure you visit the site to learn about the cause. A small donation of $31 to get a tee shirt and do an awesome WOD for a great cause.

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: Ronnie Teasdale’s “Dancer”

For time –

50 Wall Balls, 20/14 Pounds
1 Rope Climb, 15′
40 Wall Balls, 20/14 Pounds
2 Rope Climbs, 15′
30 Wall Balls, 20/14 Pounds
3 Rope Climbs, 15′
20 Wall Balls, 20/14 Pounds
4 Rope Climbs, 15′
10 Wall Balls, 20/14 Pounds
5 Rope Climbs, 15′
50 Pull-ups

*this WOD has a 35 minute time cap

**I did this WOD at CrossFit Mean Streets with a 30 pound wall ball (equivalent to women using a 20 pound wall ball) and I did the rope climbs to the ceiling (I believe it’s 18′ – ours is about 20′-22′). My time was 20:38 and it was a new gym record. If you think you can finish in the time cap and still use the heavier ball and climb to the ceiling, then go for it!

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: Couch stretch 5 minutes each leg

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

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