2.18.13 – WOD


Coach Rose and WW take 1st place in all three events out of 13 teams and 1st place overall in the Advanced division Friday night in the Cupid Massacre comp at Ruination CrossFit in Aliso Viejo. Go Team CrownTown!


A shot of Kalena A. doing some froggies (basically a burpee with a lateral jump over 24″ boxes, but hands and feet must touch top of box) during WOD 1. Her and Ryan O. took 4th place out of 18 teams in the Intermediate division. Way to go guys!


Kyle S. (the 20 year old who just got his first muscle-up last week) cranking out some double unders in WOD 1. You need tips on efficient double unders? Ask this kid he’s got them down!


Bobbi M. reppin the Women of CrownTown, seen here doin work, as she teams up with Kyle S. during the first of three WODs they did within a 3 hour period.


Ryan O. going well above the 10′ marker for wall balls during WOD 1.

***ATTN ALL CROWNTOWN MEMBERS – Yoga classes have started! Every Thursday at 8am. We’ll also announce certain Fridays at 5pm. Take advantage of this CF member perk.

***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 – The Endurance program is in full effect! Every Tuesday at 5pm. Take advantage of this CF member perk.

Upcoming Events

  • 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).
  • March 6-April 7: 2013 Reebok CrossFit Games Open begins. Registration is now live. Click here for more info.
  • March 9th: Fallen Angels I. This is an endurance race put on by Legendary Competitor (same venue as the NLI’s). 3.5-5 mile race. Click on the link for more info.


BaseFit: “Broomstick Mile”

With a PVC or empty barbell, for time:

– 25 Back Squats
– 25 Front Squats
– 25 OHS
– Run 400 meters

– 25 Shoulder Press
– 25 Push Press
– 25 Push Jerk
– Run 400 meters

– 25 Hang Squat Clean
– Run 400 meters

– 25 Hang Squat Snatch
– Run 400 meters

*NOTE: this WOD has a 25 minute time cap

After WOD complete 100 ABMAT Sit-ups


Strength: Hang Power Snatch 2-2-2-2-2

WOD: Five rounds for time of:

10 Toes to bar
75/55 pound Power snatch, 10 reps
10 Wall ball shots, 20/14 pound ball

*NOTE: this WOD has a 15 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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