10.18.12 – WOD


It’s true, “Early Jerks get the Snatch!”. A shot of the new 5:15am class after hitting “Helen” on Wednesday morning.


***ATTN ALL MEMBERS***Due to popular demand, we have now opened a 5:15am class. We already have 13 members (ONLY 3 SPOTS LEFT) that are calling this class their “home” class. If you are interested in switching to this class, please let me know. – WW

Also, starting November 1st, ALL evening classes will move up 30 minutes sooner. Current schedule is 4:30pm, 5:30pm, 6:30pm, 7:30pm, new schedule will be 4pm, 5pm, 6pm, 7pm. With the exception to evening BaseFit, which will move 30 minutes later and start at 8pm. – WW

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

THE NUTRITION CHALLENGE IS OVER!!! Over $1,000 in cash/prizes. If you would like to be considered as one of the three finalist that I’ll be selecting, please make sure that I have: 1) your after pics, 2) your Fitness Wave packet, and, 3) email me your nutrition log to ww@crossfitcrowntown.com. I have a lot of data to input, organize and consider in choosing these finalist. In the interim, I appreciate your patience. Many people invested a lot of time and effort during this challenge. Therefore, I would like to make certain that I respect that and carefully review everything in detail before I make any final decisions. As it gets closer, I will be announcing a date of the announcement.

October 20th: SICest of the Southwest – This is a CrossFit competition held at the Phoenix Convention Center in Phoenix, AZ. There is an $11,000 purse. WW competing and is flying out Saturday morning from LAX to Phoenix. The competition begins at 9am and there is a live stream online at www.sicfit.com

November 3rd: California Affiliate League Coed Team Competition. Brett & Michelle P., Nico & Amber A., Garrett M. & Melissa J. are all registered thus far. This is a team competition of one male and one female. They have advanced and scaled divisions. Grab a teammate, sign up, and, go have some fun!

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


AMRAP in 25 minutes of:

Back pedal to green fence, sprint back, OH plate lunge to fire hydrant (halfway), standing broad jump to green fence, reverse lunge back to fire hydrant, plate carry to front of gym, bear crawl to fire hydrant, Carioca to green fence, facing same direction Carioca back to fire hydrant, Sprint back to starting line.


Strength: Back squat – build up in weight with sets of 3, then, 2, then, 1. Then go back down in exactly the same way you built up. Olympic style squatting only.

WOD: Eight rounds for max reps of:

115/75 pound Hang power clean, 20 seconds
Rest 10 seconds
115/75 pound Push press, 20 seconds
Rest 10 seconds

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: max Planche hold for time followed immediately by 100 ABMAT sit-ups (touch TOES), followed immediately by 20 hollow rocks

*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