6.20.13 – WOD




***ATTN ALL PARENTS***Kids Strength & Conditioning starts this Friday, June 21st at 5pm. It will be an ongoing program. Punch cards of 10 sessions for $100 are available for purchase. Ages 6-13 years old will be eligible for the program. Keep your kids active and healthy during the summer!

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. NO CLASS THURSDAY, JUNE 20TH. NORMAL DAY AND TIME WILL RESUME NEXT WEEK.

Upcoming Events

  • July 20th-21st: CrownTown’s first in house charity event. Registrants will perform 24 workouts in 24 hours (6am-6am). There will be an entry fee and a portion of the proceeds will go to a special hero’s foundation. Limited spaces available. More details to follow.



EMOM for 5 minutes:

Max Double Unders until :40
Rest :20

Rest 1 minute

EOM for 5 rounds:

1 Rope Climb
5 Clapping Push-ups
10 Box Jumps, 30/24 inch box
15 Wall Balls, 20/14 pound ball @ 10/9 foot target

Rest 1 minute

Every 3 minutes for 3 rounds:

Sprint 200 meters
With remaining time complete as many Muscle-ups as possible

*NOTES: this WOD is 27 minutes in total time. You will keep track of how many double unders and how many muscle-ups you complete.

Post results to comments and www.BeyondTheWhiteBoard.com

BaseFit: Complete as many rounds as possible in 30 minutes of:

Run 200m
5 Dumbbell Push Press, heavy
10 Box Jumps, 24/20 inch box
15 two count flutter kicks

*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