11.15.12 – WOD

We will be doing variations of this in our warm up before today’s WOD. Therefore, watch this video before you come to class. This movement is not ever going to be in a CrossFit WOD. However, it will help establish a powerful kip. It will also give you better kinesthetic awareness (aware of your body and how to use it properly), which will in turn help you with all of the movements in CrossFit that use your hips,…which is EVERYTHING. – 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. So far, Coach Rose and Paula H. are registered to compete.

January 12-13: The OC Throwdown. Registration is open. Qualifying workout #2 of 3 has been released. This is the gym’s WOD on Wednesday. You are not required to register, but in order to compete in January you need to earn a spot. this is done via the three online qualifiers. More info here.

Thursday & Friday


NO warm-up, set up stations then begin WOD.

In a 15 minute window, Run 1 mile, with remaining time:


5 Toes To Bar
10 Wall Balls, 20/14 pounds

Immediately followed by another 15 minute window to Run 1 mile, then with remaining time:


10 Box Jumps, 24″/20″
10 KB Swings, 53/35 pounds

You will have four different scores for this WOD. Treat each one with an equal amount of intensity.


WOD: “Nate”

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 KB Swings, 70/44 pounds

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: stretch for 15 minutes

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

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