5.15.13 – WOD

***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.

Also, Memorial Day, May 27th, there will be a special schedule. 8am & 10am classes only. Yes, of course it will be a hero WOD.

***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.

Upcoming Events



Warm-up: 3 rounds for QUALITY of:

– 15 hard pulls on Rower – or – 30 hard pedals on Airdyne
– 7 Ring dips (as deep as possible with external rotation at top)
– 5 Depth Jump —> Rebound jump (start on a lower box or stack of plate(s), hop off, immediately transfer that energy into a higher box jump)

Strength: 10 minutes to build up to a heavy single of Hang Power Clean


“Nasty Girls”

3 rounds for time of:
50 Squats
7 Muscle-ups
135/95 pound Hang power cleans, 10 reps

*NOTE: this WOD has a 15 minute time cap

Post results to comments and www.BeyondTheWhiteBoard.com


Dynamic warm-up, then:

8 rounds of:
Run 400 meters
Rest 90 seconds

Must keep splits within 3-5 seconds, or 25 ABMAT sit-ups for each penalty

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

© copyright Powered By WW, LLC 2013

This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply