5.9.13 – WOD

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One of the original “CrownTown Four Horsemen”, Joe Dinieri, is back! Should we welcome him with his farewell WOD, “Joe D.”?

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Aftermath of “Six Three Ohhh” after that 30 minute pain storm on Wednesday.

***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

Thursday

Skill: 15 minutes to find a 1RM Clean (Full)

WOD:

21-15-9 reps for time of:

Deadlift, 315/205 pounds
Box Jumps, 30/24 inch box

*NOTE: this WOD has a 15 minute time limit

Post results to comments and www.BeyondTheWhiteBoard.com

BaseFit:

8 rounds of Tabata Mash-up with:

Dumbbell Push Press
Alternating Jumping Lunges

Rest 1 minute

8 rounds of Tabata Mash-up with:

V-ups
Supermen

Rest 1 minute

8 rounds of Tabata Mash-up with:

Air Squat with jump and touch
Push-ups

Rest 1 minute

Sprint 800 meters

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

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