3.4.12 – WOD

Attn ALL women of CrownTown:
This contest has been extended. Congrats to Kalena A. for being the first winner. It happened so quick that we decided to extend it.
Don’t count yourself out. Dissect the situation. All you need are a few kipping pull-ups, a few ring dips, and a little bit of technique in the middle. This video addresses the technique in the middle. Do you have pull-ups? Do you have ring dips? Drill the area that needs the most improvement daily in your warm-ups. 3-4 times per week of extra work will do the trick. Come see me for specific ideas on how to do this effectively. If you want to get better at something it’s simple…put in the work. ~ WW


Paleo Grass Fed Beef Enchiladas. These were very good. Email me for the recipe at ww@crossfitcrowntown.com.

***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: 10 minutes to find a 1RM Weighted Pull-up

WOD: “Elizabeth”

21-15-9, reps, for time of:

Squat Clean, 135/95 pounds
Ring Dips

*NOTE: this WOD has a 12 minute time cap

Post results to comments and www.BeyondTheWhiteBoard.com

BaseFit: For time:

– Run 800 meters w/ 15/10 pound plate
– 21 KB Swings
– 21 Pull-ups
– Run 400 meters w/ 25/15 pound plate
– 15 KB Swings
– 15 Pull-ups
– Run 200 meters w/ 45/25 pound plate
– 9 KB Swings
– 9 Pull-ups

*NOTE: this WOD has a 25 minute time cap. NO scaling the plate loads for runs

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

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