9.19.13 – WOD


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.
  • Today-October 19th: Inland Empire Hot List. Please cast your vote to confirm what we already know, which is the BEST CrossFit gym in the IE.
  • October 26th: NLI Battleground Series II. Tommie D. is signed up. Venue and schedule details TBA

Thursday & Friday


Warm-up: 400 meter Jog, then:

3 rounds for Quality of:

100 meter Jog
100 meter Build up (walk to trot to jog to run to sprint)
10 Strict Toes to Bar
10 Plough to stand up

Skill: EMOM for 7 minutes:

Power Snatch
Snatch Balance
Sotts Press
Overhead Squat up

*heavy, but doable
**these movements are to be done as a complex, so keep your hands on the bar until complete

WOD: 21-15-9 reps for time of:

Squat Snatch, 95/65 pounds

*NOTE: this WOD has a 12 minute time cap

Post results to comments and www.BeyondTheWhiteBoard.com


Warm-up: Practice Double Unders for 5 minutes

WOD: Partner style 20 minute AMRAP of:

Buy-in of 150 Air Squats, then with remaining time:

Max rep Man Makers

*Partner is running a 400 meter

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

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