5.1.13 – WOD

The next 40 days…


“Goals are like magnets. They’ll attract the things that make them come true.” ~ Tony Robbins

***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.
  • April 30th-June 10th: 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.



Warm-up: For Quality:

50 Russian KB Swings
40 KB Snatch
30 OH KB Lunge Steps
20 KB Single Leg RDL
10 KB Clean & Press

WOD A: 5 minute AMRAP of:



2 Rounds for time of:

100 Double Unders
50 Shoulder-to-Overhead, 95/65 pounds
25 Toes-to-Bar

*NOTES: this WOD has a 15 minute time cap

Post results to comments and www.BeyondTheWhiteBoard.com

BaseFit: For time:

Accumulate :60 in the Handstand Hold against Wall
100 Sit-ups
80 Box Jumps, 24/20 inch box
60 Double Unders
40 Mountain Climbers
20 Push-ups
Walk to green fence and back with two KB’s in the front rack position. Every time you set down the KB’s you must perform 10 Burpees on the spot

*NOTES: 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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