5.22.13 – WOD


Another cool shot of the venue for Regionals. This was right before the Rope Climb/Squat Clean event. Last one of the 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.

Upcoming Events



Skill warm-up: 1/2 Flight Simulator NOT for time:

Do unbroken sets of Double Unders at 10-15-20-25-30-35-40-45-50. If you are just getting your Double Unders down then do 5-10-15-20-25-20-15-10-5. If you don’t have your Double Unders yet you can do 100 Burpees for time attempts and just practice for the amount of time the coach allots for the 1/2 Flight Simulator to be completed

Strength: EMOM for 10 minutes perform:

– 1 Power Snatch
– 1 Hang Power Snatch

WOD: 10 rounds for time of:

12 Power Snatch, 95/65 pounds

*NOTE: this WOD has a 20 minute time cap

Post results to comments and www.BeyondTheWhiteBoard.com


Partner WOD

AMRAP 20 minutes of:

10 Wall Balls
10 Box Jumps
10 Pull-ups

Partner’s running a 400 meter. Keep track of cumulative rounds.

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

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