7.17.13 – WOD


***ATTN ALL PARENTS***Kids Strength & Conditioning is every Friday 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

  • August 3rd-4th: 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.
  • August 3rd: Interbox Friendly team competition. We have a team registered, so come show your support for the CrownTown community by cheering on Team One with Jamie M., Brett R., Yvette M., & Kim Wisnia, and, Team Two with Andrea H., Bobbi E., Melissa E., & Melissa O., several of whom is their first competition.
  • August 17th: WOD Gear Team Series competition all day at Cal Tech in Pasadena. Garrett M., Spencer M., Carly R., & Melissa I. are registered to compete against 72 teams for a cash purse.
  • August 31st: The Summer Shakedown in Huntington Beach is a team competition. We have one team registered so far with Garrett M., Spencer M., Carly R., and, Melissa I. Make sure you. Mark. Your calendar to come support CrownTown’s community.




A) 1k row @ the same pace the entire time as your average /500m pace on your 2k PR

B) build up sprints on rower to measure max power output in 15 pulls or less. 3 attempts.

WOD: “Helen”

3 rounds for time of:

400 meter Run
21 Kettlebell Swings, Blue/Pink
12 Pull-ups

*NOTE: this WOD has an 18 minute time cap

Post results to comments and www.BeyondTheWhiteBoard.com


3 partners perform 4 rounds for time and max rep Burpee Complex of:

Row 500 meters
Max Burpee Complex (Burpee w/ 1 push-up, 1 clapping push-up, 1 squat, 1 jumping squat to touch bar above max standing reach)
Run 400 meters

*NOTES: both runners and rowers must be complete before all three team members rotate. Goal is to finish the workout and get as many Burpee Complexes as possible while doing so. 30 minute time cap.

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

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