4.17.13 – WOD

Just another Tuesday night with a group of hard working athletes and a couple of simple, yet effective, coaching cues. Great job to everyone in the “Quicksilver” class that did this WOD. It was a physically and mentally demanding WOD, which you all endured and are stronger because of it. ~ WW

***ATTN ALL WOMEN – Women CrossFit Facebook Page. 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 – Yoga classes have started! Every Thursday at 8:30am. Take advantage of this CF member perk.

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

Upcoming Events

  • 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. Coach Rose & Coach WW both qualified for this competition. Come join our CrownTown community in supporting your coaches and helping them qualify for The Reebok CrossFit Games at The Home Depot Center in July.
  • TBA: CrownTown’s Nutrition Challenge III more details coming soon



WOD for time:

3 rounds of:

7 Deadlifts, 315/205 pounds

7 Muscle-ups


3 rounds of:

21 Wall Balls, 20/14 pound ball @ 10’/9′ target

21 Toes-to-bar


28 Burpee Box Jumps, 24/20 inch box

*NOTE: this WOD has a 17 minute time cap

Post results to comments and www.BeyondTheWhiteBoard.com


Death by Pull-ups & Push-ups:

Minute 1 perform 1 pull-up and 1 push-up, minute 2 perform 2 pull-ups and 2 push-ups, minute 3 perform 3 pull-ups and 3 push-ups, and continue that as long as you’re able. When you fail one movement, you may continue the other for as long as you are able.


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

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