7.29.13 – WOD


Some of the CrownTown crew having a great time at The 2013 CrossFit Games. Thanks to Nate C. for putting together the VIP setup. It made for a great time and we can look forward to getting an even larger group together next year. ~ WW

***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!

Upcoming Events

  • 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 24-25th: 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 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.



Strength: 1 rep of Clean & Jerk every :90 for 8 rounds —> record heaviest load successfully lifted

WOD: For time:

205/135 pound Front squat, 20 reps
30 Box jump, 30/24 inch box
40 Kettlebell swings, Blue/Pink
50 Wall ball shots, 20/14 pound ball

*NOTE: this WOD has a 15 minute time cap

Post results to comments and www.BeyondTheWhiteBoard.com

BaseFit: For time:

Run 1 mile
100 Squats with bumper plate, 45/25 pound plate
Run 800 meters with bumper plate, 45/25 pound plate
50 Air Squats
Run 400 meters
25 Squats with bumper plate, 45/25 pound plate

*NOTES: every time you set the plate down you owe a 5 sit-up penalty after the WOD is complete. This WOD has a 30 minute time cap

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

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