9.5.13 – WOD


From 1 day to 1 year. It’s time to celebrate “The Killer B’s” 1st birthday the only way we know how. With a CrossFit workout. Look up your old scores and let’s outdo ourselves from a year ago, or be prepared to set the bar for next year if you haven’t done this workout yet. Thanks to the CrownTown community for honoring our twin boys. ~ Wayne Willette


***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

  • 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.

Thursday & Friday


Strength: Weighted Strict Pull-ups 5-5-5

WOD: “The Killer B’s”

20 minute AMRAP of:

9 Backwards Wall Balls, 20/14 pounds
6 Burpees
12 Back Squats, 135/95 pounds

Cool down: Walk/Jog to furthest entrance into the Home Depot parking lot and back

Post results to comments and www.BeyondTheWhiteBoard.com

BaseFit: For time:

70 Mountain Climbers (2 count)
60 Squats with 45/25 pound plate
50 Russian Twists with 45/25 pound plate (feet off ground)
40 Push Press with 45/25 pound plate
30 Burpees
20 Push-ups
10 Walking Lunge Steps
1 Mile Run

*NOTE: this WOD has a 30 minute time cap

MWOD: 8:30am Thursday

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

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