10.1.12 – WOD

On Saturday, 13 more On-Rampers graduated to the CrossFit group classes. Here is a video of one of them climbing the rope on her first try. Nice job and welcome aboard, Carly!

If what you did yesterday seems big, you haven’t done anything today. – Lou Holtz

***ATTN ALL MEMBERS***Due to popular demand, we have now opened a 5:15am class. We already have seven members that are calling this class their “home” class. If you are interested in switching to this class, please let me know. – WW

***ATTN ALL WOMEN – CrownTown has a new program for you. Women CrossFit

12 DAYS UNTIL THE NUTRITION CHALLENGE IS OVER!!! Over $1,000 in cash/prizes. That is less than two weeks. We can all go that long without cheating. It’s not too late to win. Stick your nose to the grindstone and finish strong!

October 5th: “Sundown Showdown” presented by CrossFit Fly in Orange County will be at 5pm this Friday. We have two teams. This is an all female competition. One team is Lani V./Kalena A. and our other team is Coach Amber/Cynthia C. Good luck teams!

October 6th: “Saturday Night Lights” presented by California Affiliate League at CrossFit Temecula South is a competition this Saturday from 4-8pm. We have Nick D., Virginia G., and, Matt L. Competing and representing CrownTown. Matt L. And Virginia G.’s first competition, too. Good luck!

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. Come support CrownTown Athletes (some first time competitors, too): Joe M., Joe D., Nick D., Lorie F., Garey C., and Steve L.

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: Paleo Bread


3 minute rounds of:

Run 400 meters, with time remaining complete as many Burpees as possible. Rest 1 minute between rounds. Score is total number of Burpees. Repeat for 3 rounds total.

Rest 1 minute

3 minute rounds of:

Jump rope 150 times, with remaining time complete as many Push-ups as possible. Rest 1 minute between rounds. Score is total number of Push-ups. Repeat for 3 rounds total.

Rest 1 minute

Max 200 meter laps with 45/25 pound plate in 6 minutes. You get credit for every 100 meters completed. Add up total Burpees, Push-ups and Meters for one score.


Strength: 10 minutes to build up to a 1RM Overhead Squat

Rest 5 minutes

WOD A: 20120929-185140.jpg

Rest 5 minutes

WOD B: One set of max unbroken Wall Balls, 20/14 pounds

Cool down: 100 ABMAT sit-ups (touch TOES)

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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