12.19.12 – WOD

http://youtu.be/mE-aPvYTWuU
What sticks out the most is when Burgener says that 90% of all missed lifts are attributed to the footwork. This video is rather long, but if you have the time watch it. Focus on your footwork when performing any Olympic weightlifting movement.

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Awesome display of support from our community. Thank you. – WW

***ATTN ALL WOMEN – CrownTown has a new program for you. We just added another program option. Evenings of Tuesday & Friday at 6pm. Click on the link for more info. 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.

Wednesday

BaseFit:

With a 30 minute running clock get as far as you can through:

5 rounds of:
60 yard shuttle sprint
10 Push-ups

5 rounds of:
20 jumping alternating lunges
10 plate push press, 45/25 pound plate

5 rounds of:
20 Air Squats
10 Bench Dips

If you make it to this point treat it like an AMRAP and start back in the beginning.

CrossFit:

45 minute running clock:

– 15 minutes to find a 1RM Power Clean

– 15 minute AMRAP of:

8 Ring Dips
10 Box Jumps, 24/20 inch box
12 OH Walking Lunge with 55/35 pound plate

– 15 minutes to find a 1RM Bench Press

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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