1.28.12 – WOD


A cool panoramic view of the fourteen athletes in the “Quicksilver” CrossFit group class during the Power Snatch/Wall Ball WOD last week. They all push themselves to their limits every class and they have excellent attendance, too. It’s a fun group to coach with a ton of upside considering they all have less than a year of CrossFit under their belt. I look forward to watching them progress towards their goals and doing what I do best by leading the way. ~ WW



***ATTN ALL CROWNTOWN MEMBERS – We are adding another program. A Yoga class focusing solely on increasing your flexibility. Also, breathing exercises to strengthen your diaphragm. Both of these skill sets are great compliments to CrossFit training. They will help you recover from previous workouts and also allow you to achieve new range of motion during your WODs, which will increase strength and performance. We are very excited to be adding this program for all CrossFit members. This class will be instructed by Lauren Lujan every Thursday at 8am, and additionally, two Friday’s per month at 5pm beginning February 7th. The class will be 45-60 minutes in duration. Cost = $0 for all CrossFit members. You read that right. Another perk for CrownTown members I highly suggest you take advantage of.

***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

  • 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.



For time:

5 rounds of:

– 10 Mountain Climbers
– 10 Push-ups
– 10 inch worms

Immediately followed by:

5 rounds of:

– 10 ABMAT Sit-ups (touch TOES)
– 10 K2E
– 10 V-ups

Immediately followed by:

5 rounds of:

– 10 PVC OHS
– 10 Box Jumps
– 10 Walking Lunge Steps

Immediately followed by:

5 minute AMRAP of:

– 200 meter Run
– Max rep KB Swings in remaining time

*NOTE: this WOD has a 30 minute time cap. You will have a time and amount of KB Swings as your score(s)



10 minutes to find a 1RM Overhead Squat


For time:
95/65 pound Overhead squat, 30 reps
7 Muscle-ups
95/65 pound Overhead squat, 20 reps
5 Muscle-ups

*NOTE: this WOD has a 15 minute time cap

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: Yoga style stretching for 10 minutes

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

© copyright Powered By WW, LLC 2013

This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply