8.26.13 – WOD


Here is a shot of the participants before the event WOD 4 JROD kicked off at 6am. Awesome group of people. A recap of the entire event will be sent out later this week. ~ 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 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.
  • September 14th: Dynamic Duo competition put on by Legendary Competitor is being held at Cal State Dominguez in Carson, Ca. There is a $10,000 cash purse for the winners of the RX Division. CrownTown has three teams competing at the venue. Brothers, Nick D. and Joe D. are one team, Coach WW and a training partner from LA are another team, and brothers, Calvin B. and Brandon B. are another team.



Strength: EMOM for 10 minutes perform:

2 Power Snatch

WOD: “Lola”

3 rounds for time of:

30 Double Unders
20 Knees to Elbows
10 Handstand Push-ups

*NOTE: this WOD has a 15 minute time cap

Post results to comments and www.BeyondTheWhiteBoard.com

BaseFit: Partner WOD for time:

150 Wall Balls (partner style)
150 Box Jumps
150 Kettlebell Swings
150 ABMAT Sit-ups

*NOTE: chipper style must complete all reps before moving on to next station. 30 minute time cap

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

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