8.16.12 – WOD


You’re looking at the newest CrossFitters at CrownTown. Congratulations to all of you for putting forth the effort, improving your fitness and gaining the necessary knowledge to pave your fitness road with gold. Our On-Ramp program is by far the most extensive, detailed and hands on way to learn CrossFit in the area. Consider yourselves graduated from the Harvard of CrossFits. Now get the goals set and lets start putting in the work to get you where you want to be. By the way, special props to Coach Larry for doing a great job with the group. – WW


**new group has been created on Facebook. It's for CrossFit CrownTown's Competitive Team. All events will be listed on this page. Click here for more info. To clarify this is for athletes competing in events.

Upcoming Events

August 15th-October 15th: CrossFit CrownTown’s Nutrition Challenge II. 60 days of eating clean, getting lean and training mean.

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.

October 13th: NLI “Warrior Soul Series” II – This is a CrossFit competition with three different divisions plus a masters division.

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.

December 8th: NLI “Warrior Soul Series” III – This is a CrossFit competition with three different divisions plus a masters division.

Thursday & Friday

WOD: In a 5 minute window;
Complete 1 round of “Helen” (400 meter Run, 21 KB Swings, 12 Pull-ups) and in remaining time do as many clean and jerk as possible (“Grace” loading, 135/95 pounds)

Rest 1 minute

3 rounds of above.

Then straight into . . .

In a 3 minute window;

Complete the first round of “Annie” (50′s) and in the remaining time do as many Muscle-ups as possible.

Rest 1 minute.

5 rounds (the numbers descend in accordance with the WOD “Annie”, ie. 50-40-30-20-10)
Score is total number of Clean & Jerks added to total number of Muscle-ups.

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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