12.27.12 – WOD

Not the most in depth tutorial for learning the kipping handstand push-up. However, I think most people over think this skill anyway. Let’s keep it short and effective. Kick up against the wall in your tripod position, bring your legs down together bending your knees towards your chest until you feel your hips rotate inward, then drive your legs up and press it out. If your hips don’t rotate in then your power is not coming from your hips. If you can’t get the hang of it keep working your overhead strength and keep practicing this progression. Good skill! – WW

“Nothing great in the world has ever been accomplished without passion.” ~Hebbel

***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

  • 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


For time:

Run 1200 meters
60 KB Swings
30 Pull-ups
Run 800 meters
40 KB Swings
20 Pull-ups
Run 400 meters
20 KB Swings
10 Pull-ups

*this WOD has a 30 minute time cap



Back Squat 5-4-3-2-1


8 minute AMRAP of:

4 Alternating DB Snatch
8 Ball Slams, 20/14 pound ball

– rest 3 minutes

6 minute AMRAP of:

10 Ring Dips
30 Double Unders

– rest 2 minutes

4 minute AMRAP of:

1 Rope Climb, 15′
20 Air Squats

– rest 1 minute

2 minute AMRAP of:


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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