8.5.13 – WOD


A shot of the two teams and their coaches after the Interbox Friendly Competition in Fontana on Saturday. The athletes gave it a 100% effort and made their coaches proud for leaving it all on the field, so to speak. Many first time competitors got a taste of the adrenaline rush and look forward to participating in more events in the near future. This was a great venue for people who are interested in competing for the first time. ~ 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 17th: WOD Gear Team Series competition all day at Cal Tech (Rose Bowl) in Pasadena. Garrett M., Spencer M., Carly R., & Melissa I. are registered to compete against 72 teams for a cash purse.
  • August 24-25th: WOD 4 J-ROD. CrownTown’s first in house charity event. Registrants will perform 24 workouts in 24 hours (6am-6am). There is a $100 entry fee and a portion of the proceeds will go to The Seven Stars Foundation. 20 spots total are allotted. It’s starting to fill up, so secure your spot today. We look forward to honoring the six brave men and one woman who paid the ultimate sacrifice for our freedom.
  • 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: “Fight Gone Bad”

3 rounds for total reps of:

1 minute of Wall Balls, 20/14 pound ball @ 10/9 foot target
1 minute of SDHP, 75/55 pounds
1 minute of Box Jumps, 20 inch box
1 minute of Push Press, 75/55 pounds
1 minute of Max Calories on Rower
1 minute of Rest

Cool down: 10 minute AMRAP of:

5 ABMAT Sit-ups
5 V-up Sit-ups
5 Hollow Rocks
5 Heels to Heaven
5 Toes-to-Bar

Post results to comments and www.BeyondTheWhiteBoard.com

BaseFit: 21-15-9-15-21 reps for time of:

Empty Barbell Thruster

*Run 200 meters after each set

*NOTE: this WOD has a 25 minute time cap

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

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