2.25.13 – WOD


Team CrownTown being briefed before WODs #4-7 at Saturday’s Battle of the Boxes. Our team took 5th place overall and missed the podium by a mere two points. Every second counts! Full results from Battle of the Boxes found here. We were team 208 and posted two first place finishes. A ton of fun and community support at the event. Go Team CrownTown!


A shot of Coach Rose right before she nailed a 225 pound back squat (to rock bottom might I add). She also set a personal record on her “Fran” time of 3:23. Solid work.


Nico A. manhandling a 415 pound back squat during the CF Total event. In practice he hit 385 pounds, so it was a crucial 30 pound personal record. Niiiiice.


16 year old, yes, you read that right. 16 year old Carly R. back squatting 205 pounds in this pic. She actually hit 225 pounds in the warm up area, which was a massive personal record of 40 pounds. Every time she touches the barbell she sets a new personal record. Awesome.


Eroll T. was close to clearing the Snatch Ladder event at Saturday’s Diamond in the Tough competition. He set a new personal best 2RM Snatch by 20 pounds from his practice run in the gym. His efforts sealed a 2nd place finish in that event and a 6th place overall finish in his age division out of 15 athletes. Errol also was one of three CrownTown athletes to win the triple jump event in their respective divisions. Worthy work.


Kip F. 2 repping 135 pound Snatch. Kip was Mr. Consistent all day and finished in the top 10 of his division overall securing a 9th place spot. Great stuff.


Garey C. getting down with some Burpee plate jumps during the the middle of a 26 minute four part WOD. Garey showed well all day and stood out with a 1st place finish in the triple jump event with over 48 feet in six single leg jumps. Whoa buddy! Garey ended the day in 15th out of 31 athletes.


Paula H. battled it out all day with the 10th fittest woman in the world in the masters 55-59 division. Notably, she beat her in the triple jump event and technically can boast about being a better jumper than the 10th fittest women in the world for her age. Paula finished the day in 2nd place out of three athletes. Such an inspiration to see her have the drive to push through a tough day of workouts while most people that are as mature as her are not even exercising.

Full results for Diamond in the Tough can be found here. ~ WW

***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

  • 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.



Strength: Thruster 3-3-3-3-3

WOD: “Jackie”

For time:

– 1,000 meter Row
– 50 Thrusters, 45/33 pounds
– 30 Pull-ups

BaseFit: For time:

100 Double Unders, then;

10,9,8,7,6,5,4,3,2,1 of:

– Box Jumps
– Knees to Elbows
– Push-ups

*NOTE: Between each round you must bear crawl from the front to the back of the gym

Post results to comments and www.BeyondTheWhiteBoard.com

*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