9.16.13 – WOD


Twin brothers, Brandon & Calvin Becerra, on their way to a 1st place finish in the 8 minute Row for max meters. Brandon also shattered his previous best Deadlift with a 425 pound 3RM while Calvin also set a ten pound personal best on his Clean & Jerk at 235 pounds.


Evidently, CrownTown has some legit rowers. We had three teams who ranked 1st, 9th and 10th with 90 teams in each of their divisions.


Brothers Nick & Joe DiNieri teamed up for the first time together. Nick set a personal record of 30 pounds on his Clean & Jerk to 275 pounds. Joe also set a personal record on his Deadlift. His old 1RM was 440 pounds and now with less strength training he hit 445 pounds for three consecutive reps.


Coach WW hitting a 500 pound 3RM Deadlift.

Upcoming Events

  • 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.


CrossFit: Grab a teammate

Warm-up: 8 minutes Row for max distance (meters)

*rower will be set to count down from 8 mins
**partners may switch as much as they’d like, as long as only one person rows at a time

Strength: 5 minutes to establish:

– 1RM Clean & Jerk
– 3RM Deadlift

*one partner does Clean & Jerk, when finished with remaining time other partner performs Deadlift

WOD: 3 rounds for time of:

7 Power Clean, 165/115 pounds
14 Toes to Bar
60 yard Shuttle Run

*partner A completes a round, then partner B completes a round = 1
**one partner working at a time
***12 minute time cap

Post results to comments and www.BeyondTheWhiteBoard.com


Warm-up: NOT for time:

Jog 800 meters
50 Double Unders
25 Box Jumps
10 Burpees
5 Strict Pull-ups

WOD: 20 minute AMRAP of:

1 Wall Climb
3 V-ups
5 Squat Thrusts
7 Grasshoppers (two count)

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

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