7.26.12 – WOD


This Saturday it all starts at 9am. Spectators are FREE! Here are the heat times:

Brett P., Garrett M., Melissa J. & Leilani V. perform WOD #1 at 9am, Floater WOD at 10:40am & WOD #2 at 1pm

Blake S., Tommie D., Yvette M., & Bree M. perform WOD #1 at 9:20am, Floater WOD at 11am & WOD #2 at 1:20pm

Wayne W., Nico A., Shelly V. & Kalena A. perform WOD #1 at 9:40am, Floater WOD at 11:30am & WOD #2 at 1:40pm

Come out to show your support. See info below for soldier care package donations.


***CrossFit classes are cancelled Saturday morning, July 28th. We will all be at the above competition. If you can’t make it, run a 5k and post your time to FaceBook & Beyond the White Board. Hope to see you there. – WW

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.

August 10th: Fitness Wave will be here to test your body fat percentages by the way of hydrostatic testing (most accurate method). This will be a component of the Nutrition Challenge II, which will kick off this day, too. We’ll also be giving a lecture at Trader Joes while we walk aisle by aisle to give you the street smarts needed for filling your kitchen with premium fuel.

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.

Thursday & Friday

*the below WODs are to be completed in teams of 4. They are the WODs from this weekend’s competition at The Rose Bowl. You get a chance to do the WODs and then go spectate to watch other athletes perform the same WODs. Have fun!

WOD: 6 minute AMRAP of –

30 Overhead Squats, 115/75 Pounds
30 Handstand Push-ups

Rest precisely 2 minutes

6 minute AMRAP of –

30 Ground to Overhead, 115/75 Pounds
100 Double Unders

Rest 5 minutes

*the below workout has a 17 minute time cap

Run 400 meters with a heavy odd object (30/20 Medball, 45/25 plate, weightiest, KB, sandbag, etc)
20 Muscle-ups
3 rounds of –
40 Front Squats, 155/105 Pounds
40 Toes-to-Bar

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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