12.31.12 – NYE & Local Hero WOD


Today, NYE, we will be honoring a local hero. Army Sgt. Jordan Sisco (pic above), 123rd Infantry Battalion. Jordan graduated from Santiago High School in 2008 where he then enlisted in the Army and was deployed to Kandahar, Afghanistan. While away at war, Jordan stepped on an IED during foot patrol. Jordan lost both legs and his left thumb. He also suffered serious damage to his pelvis, colon and bladder. Jordan is currently 22 years old. On December 18th, 2012, he returned home for the holidays where he was greeted off Main St. in downtown Corona by thousands of local residents. We are forever grateful to Jordan for his courage to risk his life for our freedom. To show our appreciation, CrownTown members will endure the Hero WOD below. During this WOD you will give it a 100% effort and overcome any mental blocks with the thought of Jordan and his acts of bravery in mind. – 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

  • 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, NYE

BaseFit: 30 minute AMRAP of:

Back pedal 100 meters
Run 100 meters
Bear Crawl to back of gym
Walking Lunge to front of gym
10 Wall Balls
10 Push-ups



5 rounds for time of:

50 meter Waiter Walk, right arm, 45/25 pound plate
50 meter Waiter Walk, left arm, 45/25 pound plate
12 Deadlifts, 205/135 pounds
18 ABMAT plate Sit-ups, 45/25 pound plate
22 Burpees
:60 Wall Sit (accumulation)

*NOTE: this WOD has a 35 minute time cap
**if you would like to endure this hero WOD with a partner, here is your workout:

30 minute AMRAP of:

12 Deadlifts, 205/135 pounds
18 ABMAT plate Sit-ups, 45/25 pound plate
22 Burpees
:60 Wall Sit (accumulation)

– one partner is doing Waiter Walk while other works on AMRAP. Switch is dictated by the partner completing the full 100 meters of Waiter Walk

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

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