9.23.13 – 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



Kettlebell Warm-up:

AMRAP in 6 minutes of:

1 Turkish Get-ups
2 Russian Swings
3 Snatch
4 Push Press

*alternate arms each round

WOD: 6 rounds for time of:

4 DB Snatch, Heavy
8 Stand-ups
12 HR Push-ups

*after each round you must Bear Crawl 50′

**this WOD has a 15 minute time cap

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: 3 rounds for total reps of:

Run 200 meters, immediately followed by,
Max rep Muscle-ups

*Rest 2 minutes between each round


Warm-up: 3 rounds of:

10 Air Squats
10 Russian KB Swings
20 Double Unders


7 rounds of:

2 minute AMRAP of:

5 KB Swings
7 Box Jumps
9 Wall Balls

*1 minute rest between each round
**continue where you left off on each subsequent round
***score is total rounds + reps

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

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