8.28.13 – WOD


The 22nd hour of WOD 4 JROD. Two hours to go, as athletes battle the mental barriers to get up and begin the final two workouts. This pic was not staged.

***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. Instill the benefits of an active and healthy lifestyle with your kids now!

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.



Skill: Depth Jumps 5-5-5, max depth

WOD: 12 minute AMRAP of:

20 Clean & Jerks, 95/65 pounds
20 Clean & Jerks, 135/95 pounds
20 Clean & Jerks, 155/105 pounds
As many reps as possible of 185/120 pounds

*NOTE: score is total reps

Cool down: 100 Medball Russian Twists w/ feet elevated & Partner Torso stretch

Post results to comments and www.BeyondTheWhiteBoard.com


Jamie Morabito’s Birthday Chipper (Happy 43rd Jamie!)

For time:

400 meter Run
43 HR Push-ups
43 Double Unders
400 meter Run
43 ABMAT sit-ups
43 DB Push Press
400 meter Run
43 Burpees
43 Jumping Jacks
400 meter Run
43 Pull-ups
43 Supermen
400 meter Run
43 Mountain Climbers (2 count)
43 Lunge steps

*NOTE: this WOD has a 43 minute time cap. FINISH IT!

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

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