11.28.12 – WOD

http://www.youtube.com/watch?v=ZF72GL5eBd0&sns=em
30 Clean & Jerks for time with 300 pounds. His form is ugly, but he does it. Funny little temper tantrums in the video, too. Nevertheless, that is a pretty impressive accomplishment.

“Failures do what is tension relieving,
while winners do what is goal achieving.”
Dennis Waitley


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

Upcoming Events

  • December 1st-December 2nd: The Outlaw Open. This is an invite only CrossFit competition. There are only 70 male and 70 female being invited worldwide. It will offer a live feed. Online for those spectators that won’t be able to make the event. 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 2 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 Coach Rose and Paula H. are registered to compete.
  • December 15th: CrossFit CrownTown Holiday Party. Member + 1 guest. RSVP list will be forming this week inside the gym. Time/location/details/etc to follow.
  • January 12-13: The OC Throwdown. Rose P. qualified finishing 41st out of almost 400 female athletes. WW qualified for the Pro Division finishing 25th out of 750 male athletes. More info here.

Wednesday

BaseFit:

For time:

Run 800 meters
10,9,8,7,6,5,4,3,2,1 of:
Box Jumps, 24/20
Wall Balls, 20/14 pounds
KB Swings, 53/35 pounds
Run 800 meters

*NOTE: this WOD has a 30 minute time cap

CrossFit:

Warm-up:

Three rounds for QUALITY of:
Barbell Sots press, 15 reps
Handstand walk 15 meters
20 second L-sit hold
Handstand walk 15 meters

WOD:

With a 12 minute time cap:

185/120 pound Clean and jerk, 30 reps AS FAST AS POSSIBLE

– rest 2 minutes –

WOD B: Max Double Unders in 2 minutes

– rest as needed –

WOD C: 3 rope climbs for time, 15′

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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