4.25.13 – WOD


Ryan O. on his way to demolish Wednesday’s WOD with a time of 10:44 RX. Over one minute faster than second fastest. This guy has been on a tear. ~ 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

  • April 27th: CAL Comp in Riverside at RC CrossFit. Coach Amber and Matt L. are both competing. The competition begins at 4pm. Details found on this link. Go support them in our backyard.
  • 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.
  • April 30th-TBA: CrownTown’s Nutrition Challenge III. Fitness Wave will be here on Monday, April 29th, in the morning, and, Wednesday, May 1st, in the evening. Sign up sheet is in the gym. $75 payable directly to Fitness Wave for “before and after dunk”. Our Supermarket Sweep in confirmed for Tuesday, April 30th, at 8pm. $25 to purchase a ticket to be present for the Supermarket Sweep, which will go in a cash purse for the winners.

Thursday & Friday


WOD: “CrownTown Speed Dating”

For time:

Run 400 meters
30 Box Jumps, 24/20 inch box
30 Wall Balls
Run 400 meters
15 Overhead Squats, 95/65 pounds
21 Thrusters, 95/65 pounds
21 Pull-ups
21 Deadlifts, 225/155 pounds
21 Handstand Push-ups
25 Pull-ups
25 Push-ups
25 Sit-ups
25 Air Squats
50 Double Unders
50 Sit-ups
5 Handstand Push-ups
10 Pistols
15 Pull-ups
5 Pull-ups
10 Push-ups
15 Air Squats
400 meter Run
21 KB Swings, Blue/Pink
12 Pull-ups

*NOTE: this WOD has a 45 minute cap

Post results to comments and www.BeyondTheWhiteBoard.com


For time:

Run 200 meters
50 KB Swings
50 Goblet Squats
Run 200 Meters
35 KB Swings
35 Goblet Squats
Run 200 meters
20 KB Swings
20 Goblet Squats
Run 200 meters

*NOTE: this WOD has a 25 minute time cap

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

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1 Response to 4.25.13 – WOD

  1. paula says:

    Is Amber competing at precision. Or RC Crossfit? I’m confused

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