1.3.13 – WOD


Ankle mobility at its finest going down in this pic. Do this for 2 minutes on each foot before your daily workouts and you will experience a noticeable difference in your squatting mobility. – WW

“All coaching is, is taking a player where he can’t take himself” – Bill McCartney


***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.
  • February 2nd: Legendary Competitor’s NLI Dynasty Series I in Orange County. Ryan O. is registered to compete in his first competition.
  • February 23rd: Legendary Competitor’s Diamond in the Tough masters competition. Paula H., Errol T., and, Kip F. Are registered for this competition.

Thursday & Friday

BaseFit: 10 rounds for time of:

– 200 meter Run
– 10 Squats
– 10 ABMAT Sit-ups (touch TOES)
– 10 Push-ups
– 10 Ring Rows

*NOTE: no warm-up. 40 minute time cap


Strength: Clean & Jerk

15-12-9 unbroken touch & go reps. Rest as needed between sets. Basically find a 15RM, then rest and perform a set of 12 with the same weight, and, again for 9 reps

Rest 5 minutes

WOD: 8 X 200 meter Sprint. 1:30 rest between each interval. Keep each interval within 3 seconds. Each occurrence of going outside that window there will be a max rep set of your SMART goal movement to be completed after the workout. If that is not applicable then each penalty is 20 burpees.

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

© copyright Powered By WW, LLC 2012

This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply