This was exactly three years ago (I can’t believe how fast time flies). I haven’t done this WOD as prescribed since then. I always did variations with heavier thrusters, weighted pull-ups, dumbbell thrusters, palms in grip pull-ups, chest to bar pull-ups, etc. I’m looking forward to doing this WOD again as prescribed again soon. I think 2:00-2:10 is very doable. The gym did this WOD in mid May about seven months ago. That means some of you will be doing it for the first time while others will have a chance to check their progress with a PR. Have fun! – WW

If you have everything under control, you’re not moving fast enough. ~ Mario Andretti

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

Upcoming Events

• December 15th: CrossFit CrownTown Holiday Party. RSVP’d Member + 1 guest, if applicable. The party will be held at the brand new Tiki Island Bar & Lounge. The address is 100 North Lincoln Ave, Corona, 92882. The party starts at 6pm-?. Dinner (gifted from CrownTown) will be served between 6-7:30pm only. Tickets for Well Drinks & Drafts are being sold for $4 each and must be purchased by Thursday. Phone number is (951) 737-2262. This will be the first Saturday they’ll be open for business. We look forward to seeing you there and enjoying the evening with our CrownTown community (120 people RSVP’d)



• 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 400 meters
Then, 21-15-9 of,
Box Jumps, 24/20 inch box
Sit-ups
Then,
20 Burpees
Then, 21-15-9 of,
Wall Balls, 20/14 pound ball
Bench dips
Then,
100 Double Unders

*NOTE: this WOD has a 30 minute time cap

CrossFit:

Mobility:

1) 4 minutes (2 each side) of one mobility exercise from the Squat poster
2) 4 minutes (2 each side) of one mobility exercise from the Rack/Receiving Position poster

Skill:

3 rounds for QUALITY of:

1 rope climb, 15′
3 Turkish Get-ups (each side) with KB
5 Windmills (each side) with KB
7 Burpees

WOD: “Fran”

For time:

21-15-9 of:

Thrusters, 95/65 pounds
Pull-ups

*NOTE: this WOD has a 10 minute time cap

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: 15 minutes of group stretching

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

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