5.20.13 – WOD


Coach Rose on the big stage at the CrossFit Games Socal Regional in Del Mar last weekend.


***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.

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Strength: 7 minutes to build up to a 3RM OHS. Men may only add 10 pounds each successful set, and, women add 5 pounds. Choose a weight that is doable. Once you pick a weight, if you fail, you will not be able to go down in weight and your score will be zero. Must take bar from ground.

Rest 2 minutes, then:

WOD: 30 Burpee Muscle-ups for time. 7 minute time cap.

*NOTES: modification for this WOD is a 7 minute AMRAP of: 3 Burpees, 3 Chest-to-Bar Pull-ups, 6 Ring Dips.

Core: 2 minute ABMAT Challenge. Anchored with partners in two heats and must touch TOES.

Post results to comments and www.BeyondTheWhiteBoard.com

BaseFit: 20 minute AMRAP of:

200 meter Run with Kettlebell (10 swings on the spot every time you set it down)
12 Toes-to-Bar
6 Goblet Squats w/ KB

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

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