3.14.13 – WOD

http://youtu.be/xpoPbvHKVDg
Pretty moving video of a CrossFit Games athlete performing 13.1 WITH ONE LEG!

Also, CrossFit HQ released 13.2. I know what you’re thinking…no, I don’t work for CrossFit HQ and I didn’t have any inside info. Check out how similar 13.2 is from the WOD we did on Wednesday. This is great news due to the fact that it will have been roughly 72 hours for most of you to recover from your efforts on Wednesday. However, we did two of the three movements so after you are recovered those muscles will be primed to perform at optimal levels for you. We just have to lend an extra amount of time to utilize our mobility and recovery tactics so we can dominate 13.2 on Saturday. Specifically, its getting hotter and I don’t want you to forget the importance of staying hydrated (body weight in ounces divided by two plus add one regular sized bottle of water for every hour of perspiration). CrownTown’ers I don’t think you could have been better prepared for this WOD:

WORKOUT 13.2

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24″ box

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20″ box

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
95 pound Shoulder to overhead, 5 reps
95 pound Deadlift, 10 reps
15 Box jumps, 20″ box

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 10 minutes of:
55 pound Shoulder to overhead, 5 reps
55 pound Deadlift, 10 reps
15 Box jumps, 20″ box

***ATTN ALL CROWNTOWN MEMBERS – Yoga classes have started! Every Thursday at 8:30am. 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 9-April 6: Every Saturday for five weeks we will be hosting an in house competition style event. The workouts will be the Reebok CrossFit Games Open workouts. If you are registered to compete, please make sure you choose a heat time to perform your workout. If you are not registered, please show up between 7-10am to volunteer your time to help support your community. After the competition you may also get your workout in.
  • May 17-19:Reebok CrossFit Games SoCal Regional Competition at Del Mar Fairgrounds. Top 48 men/women and the top 30 teams from the SoCal region compete for a spot to advance to the finals at The Home Depot Center in July.

Thursday & Friday

CrossFit:

Skill: EMOM for 10 minutes perform 4 Hang Power Clean @ 60% of your 1RM

WOD:

Complete as many reps as possible in 15 minutes of:

Rope climbs and push-ups

Count the number of trips up the rope and the number of push-ups within the 15 minutes

Post results to comments and www.BeyondTheWhiteBoard.com

BaseFit:

Partner WOD:

2 rounds for time of:

75 KB Swings
75 Box jumps
75 Wall Balls
75 Double Unders

*NOTE: one partner working at a time and this WOD has a 30 minute cap

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

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