12.20.12 – WOD

Steve L. from “Early Jerks get the Snatch” Power Cleaning 270 pounds, which is 105 pounds above his bodyweight. He also benched 300 pounds after a 15 minute workout and performing over 60 ring dips, which tax the same large muscles as bench press. Needless to say, very impressive stuff and he doesn’t do anything out of the ordinary. Simply just shows up, works hard, doesn’t make excuses, eats right, and, listens to the coaching. At this rate, his potential is endless. Good job, Steve! – WW

It’s not who you are that holds you back, it’s who you think you’re not. -Anonymous

***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.

Thursday & Friday


20 minute AMRAP of:

10 Alternating One handed KB Swings (Russian style)
10 KB Swings (American style)
10 KB Thruster (hold KB like a Goblet Squat)


Skill: SMART goal practice for 10 minutes

Strength: Barbell Bridges 4 X 10 (moderately heavy)

WOD: 3 Rounds for time of:

30 Wall Balls, 20/14 pounds
30 *Hang Squat Snatches, 75/55 pounds

*(with this movement and loading it is very easy to not come to full hip extension at the top of the rep – make sure your hips are fully open and legs locked out before you lower the weight to begin next rep)

**NOTE: this WOD has a 20 minute time cap

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: 3 X 15 (Strict if possible) Knees to Elbows, in between each set lay in the child’s pose position for 1 minute

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

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