11.5.12 – WOD


First time the entire coaching staff of CrownTown were at an event together. This was at the CAL coed competition on Saturday night. CrownTown hands down had the most participation versus any other affiliate in the competition and the same goes for supporters in the crowd. At one point I counted 40 people from our community there. Every athlete did a great job of giving every WOD 100%. Shout out to Coach Brett and Michelle P. for taking 2nd place in the advanced division. Also, to Coach Larry and Vinny P. for stepping in last minute as a replacement for a couple teams to make sure they could still compete. Good times! – WW

Upcoming Events

November 30th-December 2nd: The Outlaw Open. This is an invite only CrossFit competition. There are only 70 male and 70 female being invited worldwide. Fortunately, Coach Rose and WW both received an invite! Given the fact that there are no boundaries this could be the most competitive organized competition next to the CrossFit Games. This is a 3 day competition at the Palm Springs Convention Center with a $10,000 winner take all purse. Click here for more info.

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

January 12-13: The OC Throwdown. Registration is open. 3 online qualifying workouts, weekly, starting November 3rd. These workouts will be placed into the normal programming at the gym. More info here.



For time:

50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35/18 pounds
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/33 pounds
50 Supermen
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders



Attach an object at precisely 12″ above your maximum reach, and complete 4 rounds for time of:
30 Jump and touch
185/120 pound Deadlift, 20 reps
10 Handstand push-ups

*NOTE: this WOD has a 15 minute time limit

WOD B: Tabata Row for meters

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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