6.5.13 – WOD

How to Row correctly…

How NOT to Row…

***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 7 days left.



Warm-up: 3 rounds for QUALITY of:

8 pulls on Rower w/ arms only
8 pulls on Rower w/ body and arms only
8 full pulls
8 Hollow Rocks
8 meters of HS Walk practice

WOD: For time:

20 Calorie Row
30 Plate Burpees
40 DB/KB (two handed) Ground to overhead, 45/25 pounds
50 Toes to Bar
100′ OH Walking Lunge with plate, 45/25 pounds
150′ Sprint

*NOTES: this WOD has a 20 minute time cap

Post results to comments and www.BeyondTheWhiteBoard.com


Teams of 3 perform a 25 minute AMRAP of:

Row for Calories
Air squats
400 meter Run

*person running dictates when team rotates stations. The sum of all three team members squats + team calorie total = score

*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