8.12.13 – WOD


British Columbia, Canada

***ATTN ALL MEMBERS*** during the month of August there will be no 9am Saturday CrossFit class. 7:30am is the only CrossFit class on Saturday

***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: Partner WOD for time:

100 Double Unders
50 Box Jump Overs, 24/20 inch box
40 Kettlebell Swings, Blue/Pink
30 Chest to Bar Pull-ups
20 Wall Ball 2-fers, 20/14 pound ball @ 10’/9′
10 Turkish Get-ups with Kettlebell, Blue/Pink
20 Wall Ball 2-fers, 20/14 pound ball @ 10’/9′
30 Chest to Bar Pull-ups
40 Kettlebell Swings, Blue/Pink
50 Box Jump Overs, 24/20 inch box
100 Double Unders

*NOTES: one partner working at a time. 30 minute time cap

Cool down: Barbell calf smash & Barbell lat smash (2 minutes each side, of each muscle) 8 minutes total

Post results to comments and www.BeyondTheWhiteBoard.com

BaseFit: Teams of 4 for total reps:

:90 Max Calories on Rower
:90 Max Pull-ups
:90 Max Kettlebell Goblet Squats, Blue/Pink
:90 Active rest in Planche position

*NOTES: start one person at each station, rotating every :90, once every teammate has completed all four stations that is one round

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

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