2.6.13 – WOD


Coach Sarah going over the Zercher Squat with the 7pm group. Reviewing the fundamentals of the movement is key to maximizing performance in your workouts. Drilling mechanics is something we will always focus on to ensure we maintain a high level of quality in our training. ~ 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

  • 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., Garey C., and, Kip F. Are registered for this competition.
  • February 23rd:CrossFit Kinnick’s Battle of the Boxes. They have Intermediate and Advanced divisions for this team competition. Each team is comprised of 2 Men/2 Women. CrownTown has one team formed already. WW, Coach Rose, Nico A., and, Carly R. (Yes, the 16 year old phenom).



For time:

– 400 meter Run
– 30 Box Jumps
– 30 Wall Balls
– 400 meter Run
– 15 OHS, Weighted PVC
– 400 meter Run
– 21 KB Swings
– 12 Pull-ups
– 50 Double Unders
– 50 Sit-ups
– 20 Pull-ups
– 30 Push-ups
– 40 Sit-ups
– 50 Air Squats

*NOTE: this WOD has a 30 minute time cap



Thruster Ladder – every :45 for as long as possible complete 1 Thruster. 135/95 are the starting RX weights. Add 10/5 pounds each set. Bar must be taken from ground. You may Squat Clean to Thruster, or Power Clean, to Thruster. Make sure you shoot for at least 5 working sets. Scale accordingly.

WOD: For time:

– 30 HSPU
– 40 Toes-to-Bar
– 50 KB Snatch, Blue/Pink
– 60 ABMAT Sit-ups (touch TOES)
– 70 Burpees

*NOTE: this WOD has a 20 minute time cap

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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