9.11.13 – WOD


Nate C. exhibiting superb mechanics for a double under. His elbows are in tight to his body, with the rope in his fingertips, springing off the balls of his feet with legs just slightly bent, as he whips the rope with a flick of the wrist.

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
  • September 29th: Prospective Regional Athlete meeting. At 6pm Sunday evening we invite any CrownTown member with interest in competing in the 2014 Reebok CrossFit Games Open who would like to be a part of the Regional team. In 2013 we missed qualifying by only 3 spots, which means with a little bit more preparation this year we’ll be ready. The only details you need to know at this moment is if you’re interested then show up to the meeting. If you’re not there, we’ll assume you’re not interested.



Warm-up: 21-15-9 reps, for Quality of:

Shoulder Planche circles (each direction)
Sotts Press, 45/33 pound barbell
Lunge raises

WOD: 9/11 Hero WOD

20 minute AMRAP of:

9 – Power Snatch, 135/95 pounds
11 – Ring Push-ups, 25/15 pound plate on back
2001′ (600 meter) Run

Cool down: For time:

5 rope climbs

Post results to comments and www.BeyondTheWhiteBoard.com

BaseFit: 5 rounds for time of:

21 Push-ups

Immediately followed by:

4 rounds for time of:

21 Air Squats
21 DB/KB Push Press

Immediately followed by:

3 rounds for time of:

100 meter Run
100 meter Backwards Run
50′ Broad Jump
50′ Bear Crawl

*NOTE: this WOD has a 30 minute time cap

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

© copyright Powered By WW, LLC 2013

This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply