BaseFit is takin’ over! Many CrossFitters started their path to elite fitness here. Now it has developed into a community of its own. Some would argue that their workouts are more challenging from a cardio perspective periodically, too. Great job BaseFitters and also to Coach Sarah for leading the way! – WW

***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.

Thursday & Friday

BaseFit: 3 rounds for time of:

Carry a KB Overhead to green fence in right arm
Carry a KB Overhead back to front of gym in left arm
Bear crawl to back of gym
Crab Walk back to the front of gym
20 Push-ups
20 KB Swings, 53/35 pounds
:60 Planche hold

CrossFit:

Warm-up:

2 rounds for QUALITY of:

10 Barbell Good Mornings
10 (each arm), one handed Russian KB swing alternating at top each rep
10 Weighted T2B with medball between legs (strict preferably)
10 Grasshoppers (both legs = 1 rep and shin must contact forearm)

Test: Fingertip grip a plate in each hand for as long as possible, 45/25 pounds

WOD: AS FAST AS YOU CAN:

200 meter Run
20 Burpees w/ jump and touch above standing reach
20 Deadlifts, 205/135 pounds
20 T2B
20 Clapping Push-ups
20 KB Swings, 53/35 pounds
20 HSPU
20 Power Clean, 135/95 pounds
20 Push Press, 135/95 pounds
2 Rope Climbs
200 meter Run

*NOTE: this WOD has a 20 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