6.3.12 – WOD


Coach Amber and Melissa I. having fun at the Femme Royal all women competition at Valley CrossFit on Saturday. They finished in 10th place out of 22 teams in the RX division. They had a blast, too. Nice work ladies and way to rep CrownTown. ~ WW

***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 Mobility class is now in session. Every Thursday at 8:30am. The class is instructed by a licensed Physical Therapist & CrossFitter, Denise Franks. It’s geared towards educating our community on how to correctly perform basic human maintenance for optimal recovery, ridding ailments and increasing range of motion/efficiency. Take advantage of this 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

  • TBD: party to celebrate the end of the Nutrition Challenge III
  • April 30th-June 10th: CrownTown’s Nutrition Challenge III. Make sure you are logging your daily intake. Do NOT cheat, there’s only 8 days left.



“NLI Dynasty Series III”


For Time:

75 Double unders

20 Deadlift

50 Double unders

10 ground to shoulder

25 Double unders

5 Shoulder to Overhead

*NOTES: this WOD has a 10 minute time cap. Choose your weights from the options below based on being confident you can finish within the allotted time.

Weight by division: Male/ Female

Division 1 = 225/ 135

Division 2 = 185/ 115

Division 3 = 155/ 95

Masters 40-52 = 185/ 115

Masters 53+ = 155/ 95


3 rounds for time of:

3 ground to overhead (single movement)

6 overhead squat

9 burpee with lateral jump over the barbell

*NOTES: this WOD has a 8 minute time cap. You must choose what Division’s weights you’re using based on being confident you can finish within the time cap

Weight by division:

Division 1 = 155/ 95

Division 2 = 115/ 75

Division 3 = 95/ 65

Masters 40-52 = 115/ 75

Masters 53+ = 95/ 65

Post results to comments and www.BeyondTheWhiteBoard.com


2 rounds of:

In a 5 minute window:

Run 400 meters
In remaining time, complete:

25 KB Swings
Max rep Pull-ups

Rest 1 minute

In a 5 minute window:

40 Burpees
In remaining time, complete:

Max rep Push-ups

Rest 1 minute

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

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