7.31.13 – WOD

Autumn (daughter of Tim & Heather) in our Youth Strength & Conditioning Program with Coach Kip and Coach Paige displaying her upper body strength with a strict pull-up.

***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.



WOD: With a 45 minute running clock:

A: Run a loop from gym up Compton, thru the back of Home Depot, down California, across Old Temescal, back up Compton to the gym. We’ll call this the “CrownTown Mile”.

B: For time:

15-12-9 of:

DB/KB Thrusters

– or –

15 Chest-to-Bar Pull-ups
30 Ring Dips
15 DB/KB Thrusters
12 Chest-to-Bar Pull-ups
24 Ring Dips
12 DB/KB Thrusters
9 Chest-to-Bar Pull-ups
18 Ring Dips
9 DB/KB Thrusters

C: Establish a 20RM Bench Press

*NOTES: 15 minutes for each part. If you finish in 10 minutes, you have 5 minutes to rest before the next piece begins.

Post results to comments and www.BeyondTheWhiteBoard.com

BaseFit: Partner WOD for time:

400 meter Run together
300 Double Unders
200 HR Push-ups
100 Pull-ups
50 Burpees
25 V-up Sit-ups

*NOTES: one partner working at a time. If no partner, cut reps in half (except run). 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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