12.17.12 – WOD

This is exactly what you guys should look like during today’s strength. Only two differences: 1) you are doing 3 reps per set, and, 2) you won’t be doing nearly as much weight as this guy. – WW

“If you don’t make mistakes, you aren’t really trying.” ~ Unknown

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

Holiday Schedule

  • Christmas Eve, 12/24/12: 8am CrossFit, 9am CrossFit, 10am BaseFit (no other classes)
  • Christmas, 12/25/12: CLOSED
  • Wednesday, 12/26/12: 5pm CrossFit, 6pm CrossFit, 7pm BaseFit (no other classes)
  • New Years Eve, 12/31/12: 8am CrossFit, 9am CrossFit, 10am BaseFit (no other classes)
  • New Years Day, 1/1/13: CLOSED
  • Wednesday, 1/2/13: Normal schedule resumes

Upcoming Events

  • 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.


BaseFit: 3 rounds for REPS of:

1 minute of max Burpees
1 minute of max KB Swings, 53/35 pounds
1 minute of max Wall Balls, 20/14 pounds
1 minute of max Pull-ups
1 minute of max Box Jumps, 24/20 inch box
1 minute of Rest


Strength: Front Squat 3-3-3-3-3 (with a :3 pause in the rock bottom position – try to stick around 60-70% of your 1RM)

WOD: “Diane”

21-15-9 reps for time of:
225/155 pound Deadlift
Handstand push-ups

*NOTE: this WOD has a 12 minute time cap

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: 100 ABMAT sit-ups for time

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

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