9.9.13 – WOD


***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.
  • September 28th: Saturday workout at Santana Park in Corona at 7:30am followed by Kickball games and a community picnic


Skill: Clean and Jerk Complex

3 sets of: 3 Position Pause Clean and Jerk.
Super Slow Clean Pull to below Knees, pause for 2 full seconds. Continue pulling to above the knees, pause for 2 full seconds. Continue with a super slow pull to mid thigh, pause for 2 full seconds then squat clean the weight and then jerk it.

CrossFit: Ten rounds for load and time of:

1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Air Squats

*NOTE: this WOD has a 20 minute time cap. Score will be all ten loads added up and time to complete entire workout.

Cool down: Reverse Tabata L-sit hold

Post results to comments and www.BeyondTheWhiteBoard.com

BaseFit: 10 minute AMRAP of:

10 Weighted Box Step Ups, 24/20 inch box
:10 unbroken Hang from bar or rings
10 Kettlebell Swings

Rest 3 minutes

10 minute AMRAP of:

10 OH Walking Lunge Steps
10 V-ups
10 Supermen

Immediately upon finishing the second 10 minute AMRAP run 400 meters for time

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

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