6.24.13 – 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.

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.



Skill: 10 minute EMOM of:

Odd minutes, 5 reps of SMART goal #1
Even minutes, 5 reps of SMART goal #2

Strength: 12 minutes to build up to a heavy Clean or Snatch (based on WOD selection, you must lift accordingly)

WOD: Pick one:

For time:

“Grace” 30 Clean & Jerks, 135/95 pounds

– or –

“Isabel” 30 Snatch, 135/95 pounds

Post results to comments and www.BeyondTheWhiteBoard.com


6 minute AMRAP of:

“Cindy” (5 Pull-ups, 10 Push-ups, 15 Air Squats)

Rest 3 minutes

5 minute AMRAP of:

5 Kettlebell Swings
5 Burpees

Rest 2 minutes:

4 minute AMRAP of:

10 Double Unders
10 Sit-ups

Rest 1 minute:

3 minute AMRAP of:

10 meter Shuttle Sprints

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

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