2.4.13 – WOD


Supporters from CrownTown crowd around Ryan O. for a pic after he sprinted 800 meters in 2:26. He took 5th out of 60 in that event. It was his first competition and he represented well. We are proud of you, Ryan. ~ WW


A shot of Ryan getting ready for his final WOD of the day. Also, spot our very own Yvette M. volunteering her entire day to judge athletes at the event. We appreciate you doing that, Yvette. You can also see Dylan M. in there getting ready to motivate Ryan to finish strong.


Ryan pushing a prowler through crab grass and mud. Not an easy task, but he didn’t let that thing stop.

***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

  • March 6-April 7: 2013 Reebok CrossFit Games Open begins. Registration is now live. Click here for more info.
  • 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:

– 10 minute Jog (200 meter lap course – this is the only piece not for time)
– 20 Knees to Elbow
– 30 Dumbbell Push Press
– 40 ABMAT Sit-ups
– 50 Pull-ups
– 60 Push-ups
– 70 Squats
– 80 Jumping Jacks
– 90 Supermen
– 100 Double Unders

*NOTE: 30 minute time cap including 10 minute jog portion


Strength: EMOM for 10 minutes perform:

– 1 Power Clean
– 1 Hang Power Clean
– 1 Jerk

*NOTE: you choose load; heavy, but doable


“Tabata This!”

Tabata Row/Airdyne
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Post results to comments and www.BeyondTheWhiteBoard.com

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

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