12.5.12 – WOD


We all know the enemy, as it relates to nutrition is hyperinsulinism. One of the leading causes of hyperinsulinism is caused from consuming foods with HFCS. You’d be surprised at how many food products sold that contain it. Not to mention in many it is the main ingredient. Do your due diligence and make sure you flip over to the nutrition facts/ingredients to ensure you are buying consumables without HFCS. – WW

“Storms make oaks take roots.”

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

Upcoming Events

  • 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 is permitted. RSVP list is officially CLOSED. Time/location/details/etc should be public knowledge in any day now.
  • 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.



For time:

50-40-30-20-10 of:
Double Unders
ABMAT sit-ups (touch TOES)

Followed immediately by:

150 Wall Balls, 20/14 pounds

*NOTE: this WOD has a 30 minute time cap



15 minutes – or – 3 rounds for QUALITY of:

Waiter walk from front to back of gym with right hand, 45/25 pound plate
Waiter walk from back to front of gym with left hand, 45/25 pound plate
10 X Medball side Planche twist (each side), 20/14 pound ball
10 X PVC OH Split squat both sides


30 Back Squats, 115/75 pounds
30 Ring dips
30 Front rack lunges, 115/75 pounds
30 Box jump overs, 24″/20″
20 Back Squats, 115/75 pounds
20 Ring dips
20 Front rack lunges, 115/75 pounds
20 Box jump overs, 24″/20″
10 Back Squats, 115/75 pounds
10 Ring dips
10 Front rack lunges, 115/75 pounds
10 Box jump overs, 24″/20″

*NOTE: this WOD has a 30 minute time cap

Post results to comments and www.BeyondTheWhiteBoard.com

*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