12.24.12 – WOD




Some shots of “The Four Horsemen” on Saturday at the CAL Advanced Invite Only Competition. (Below from left to right: Nick D., Joe D., Steve L., Nico A.)

“You’re going to come across people in your life who will say all the right words at all the right times. But in the end, it’s always their actions you should judge them by. It’s actions, not words, that matter.” ~ Nicholas Sparks

***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.

Monday, Christmas Eve

With a partner or by yourself, for time:

“The 12 Days of CrownTown Christmas”

1 – Muscle-up
2 – Overhead Squat, 115/75 pounds
3 – Burpee Box Jump, 30/24 inch box
4 – Power Snatch, 115/75 pounds
5 – Chest-to-bar Pull-up
6 – Handstand Push-up
7 – KB Swing, 70/53 pounds
8 – V-up
9 – SDHP with KB, 70/53 pounds
10 – Push Jerk, 115/75 pounds
11 – Knees to Elbows
12 – Clean & Jerk, 115/75 pounds

*NOTE: this WOD has a 45 minute time cap. It starts with 1 muscle-up, then 2 overhead squats and 1 muscle-up, then 3 burpee box jumps 2 overhead squats 1 muscle-up, 4 power snatch 3 burpee box jump 2 overhead squats and 1 muscle-up. Etc, etc. Just like the song.

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

This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply