9.18.13 – WOD

http://youtu.be/od7QpDYgQ3w
Not too long ago we posted a pic of Spencer Deadlifting 545 pounds. Well, he set a new personal record and I thought it deserved another spotlight. On Tuesday night he Deadlifted 600 pounds. That’s right 600 pounds. Enough said.

Upcoming Events

  • September 28th: Saturday workout at Santana Park in Corona at 7:30am followed by Kickball games and a community picnic
  • September 29th: Competitor’s Program released. 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.

Wednesday

CrossFit:

Warm-up:

5-4-3-2-1 for Quality of:

Behind the neck strict Pull-ups
Snatch Balance drop to Sotts Press to Overhead Squat
World’s Greatest Stretch

Skill: EMOM for 10 minutes:

– odd minutes perform 3-5 Muscle-ups (strict, if possible)/HSPUs/Ring dips —> work to skill level
– even minutes perform 3-5 High Box Jumps

WOD: AMRAP in 12 minutes of:

Buy-in of 50 Air Squats, then with remaining time:

1 Rope Climb, 15′
10 Kettlebell Swings, Blue/Pink
2 Rope Climbs, 15′
20 KB Swings
3 Rope Climbs
30 KB Swings

Continue this sequence as long as you are able in 12 minutes…

Post results to comments and www.BeyondTheWhiteBoard.com

BaseFit:

WOD: For time:

Run 1 mile, then:

5 rounds of:

50′ Overhead Walking Lunge, 45/25 pound plate
21 Burpees

*NOTE: this WOD has a 25 minute time cap

Cool down: 5 minute AMRAP of:

3 Hollow Rocks
5 V-ups
7 ABMAT Sit-ups

*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