1.7.12 – WOD


Fact: an average of 25% of members workout on Saturdays. We have a 7:30am & 9am class available for ALL CrossFit members. It does not cost any extra and will help you reach your goals much faster, if you take advantage of it. The workouts are just as challenging and are incorporated to our overall programming at CrownTown. We see a lot of the same faces, which is great, but I encourage you all to make it a point to come in on a Saturday morning. – WW

Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude. ~ Thomas Jefferson

***ATTN ALL WOMEN – CrownTown has a new program for you. We just added another program option. Evenings of Tuesday & Friday at 6pm. This new schedule starts on Tuesday, February 12th. Contact us for a spot in the class. Click on the link for more info. Women CrossFit

***ATTN ALL CROWNTOWN MEMBERS – We are adding another program. An Endurance class focusing solely on increasing your endurance. It is not CrossFit. Rather, an hour class focused on sharpening your running mechanics and increasing your running endurance. This group is being coached by Coach Sarah, and, programmed by Coach Sarah & WW. It will start on Tuesday, February 5th at 5pm. The group will meet weekly on Tuesdays from 5-6pm. Cost = $0 for all CrossFit members. That’s right an added perk that I suggest all of you take advantage of. Another day of coaching and training for FREE.

Upcoming Events

  • January 12-13: The OC Throwdown. 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.



In a 5 minute window:
– Run 400 meters, with remaining time:
– Max Air Squats
– rest 3 minutes
In another 5 minute window:
– perform 40 burpees, with remaining time:
– Max Pull-ups
– rest 3 minutes
In another 5 minute window:
– 200 Single Unders/100 Double Unders, with remaining time:
– Max ABMAT Sit-ups
– rest 3 minutes
5 minute AMRAP of:
10 Box Jumps, 24/20 inch box
10 Push-ups


Strength: OHS 5 X 5 @ 82.5% of 1RM

WOD: 4 rounds for time of:

– 5 Bar Muscle-ups
– 10 Hang Power Snatch, 135/95 pounds
– 50 Double Unders

*NOTE: this WOD has a 20 minute time cap

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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