9.5.12 – WOD

Watch this video before Wednesday’s workout.

The major reason for setting a goal is for what it makes of you to accomplish it. -Jim Rohn


September 8th: Tunnel to Tower Run in Corona. This 5k Run is a patriotic event acknowledging the sacrifices of firefighters, peace officers and our nation’s military service members in the name of Firefighter Stephen Siller who died saving others on 9/11. The proceeds will help build “Smart Homes” which are designed for our severely wounded veterans and also help to send care packages to our troops. Michelle P. is spearheading this event with interested participants to form a team of CrownTown’ers running together.

October 12th: Fitness Wave will be here Friday evening for the follow-up dunk. This date marks the end of the challenge. If you know you can’t make this date, please click on the link and schedule your follow up dunk directly with Fitness Wave ahead of time, as close to this date as possible.

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.


ROD: Arugula-Avocado Salad

4 cups fresh arugula
1 tablespoon EVOO
1 tablespoon of cold-pressed flaxseed oil
1/2 teaspoon of dried dill
1/2 teaspoon freshly squeezed lemon juice
1 large avocado, cut into 8 slices
1 pint fresh raspberries
2 tablespoons chopped raw walnuts

Combine arugula, oils, dill, and lemon juice in a medium bowl and toss to mix thoroughly. Place equal portions on four plates. Top with avocado slices and raspberries. Scatter with walnuts.

Compliments of Loren Cordain. Enjoy!

BaseFit: For time –

Walking lunge to fire hydrant and back
Then do 21-15-9 of:
Burpee Box Jump
Then do:
Walking lunge to fire hydrant and back
Then do 50-40-30-20-10 of:
Sit-ups touch TOES
*NOTE: Run a 200 meter before, after and between each round of this last piece


Skill: Snatch Balance 1-1-1-1-1

WOD: For time –

50-35-20 reps of:

Wall balls, 20/14 pounds

*NOTE: this WOD has a 25 minute time cap

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

copyright Powered By WW, LLC 2012

This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply