9.18.13 – WOD

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.




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


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

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