1.2.13 – WOD


A quality shot of the 9am group on NYE after they laid it down for our local hero, Jordan Sisco. Great turnout for an awesome workout to honor one brave man.

We will open the book. Its pages are blank. We are going to put words on them ourselves. The book is called Opportunity and its first chapter is New Year’s Day. – Edith Lovejoy Pierce

***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

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.




3 rounds for time of:

– 400 meter Run
– 21 KB Swings
– 12 Pull-ups

*NOTE: this WOD has a 20 minute time cap


Strength: Power Snatch 3-3-3-3-3

WOD: Tabata Squats for 8 intervals of :20 of work followed by :10 of rest. Your score is the lowest amount of squats in any given interval. After the final :10 of rest you have 4 minutes to complete as many muscle-ups as possible. Modification for muscle-ups will be max rep chest to bar pull-ups and max rep ring dips.

Rest 5 minutes and repeat for a total of 2 rounds.

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: 10 minutes of yoga style stretching

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

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