11.19.12 – WOD


Couldn’t have said it better myself, ladies.


Hopefully, you all have your kids trained right for what to ask Santa for this holiday season.

***ATTN ALL MEMBERS***this week we have a holiday schedule. We will be closed on Thursday in celebration of Thanksgiving. Friday we will have one class at 12pm (this is Black Friday, so this class time will allow for you to get your shopping done early and then still get your workout in). Saturday normal schedule resumes.

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. This is the gym’s WOD on Wednesday. More info here.



20 minute AMRAP of:

Run 400 meters
3 rounds of:
5 Pull-ups
10 Push-ups
15 Squats



Push Press 3-3-3-3-3 resting :90 between sets


135/95 pound Squat clean, 10 reps
20 Box jump, 24″/20″ box

*NOTE: this WOD has a 12 minute time cap

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: single leg flexion (deep lunge position with both elbows touching ground) 4 unbroken minutes on each side

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

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