5.13.13 – WOD

This jump is over 5 1/2 feet (67″+). This guy also holds the current world record box jump. And, he CrossFits.

***REMINDER***this Thursday, May 16th, will be the normal Friday schedule. The gym is closed Friday-Sunday due to the SoCal Regional in Del Mar. If you normally workout on Thursday, nothing is changing. If you normally workout on Friday, your class will be at the same time, but on Thursday instead. Details are on the main whiteboard at the gym.

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

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20 Unbroken Russian Kettlebell swings, Red/Blue
30 Toes to bar
Run 400 meters

Mobility: CrownTown Foam Roll Sequence

Strength: 15 minutes to build up to a 1RM Shoulder Press

WOD: Complete as many rounds as possible in 12 minutes of:

75/55 pound Shoulder press, 4 reps
75/55 pound Sumo deadlift high-pull, 8 reps
75/55 pound Front squat, 12 reps

Post results to comments and www.BeyondTheWhiteBoard.com

BaseFit: For time:

50 Walking lunge steps
25 Pull-ups
50 Box jumps, 24/20 inch box
25 Double-unders
50 Supermen
25 Bench dips
50 Knees to elbows
25 Wallballs
50 Sit-ups
Farmer’s carry two DB/KB to green fence & back

*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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