9.25.13 – WOD


Upcoming Events

  • September 28th: Saturday workout at Santana Park in Corona at 7:30am followed by Kickball games and a community picnic. Bring your friends, family and kids. We’ll have a barbecue going so bring your own meat and whatever else you’d like to have. After the kickball game we’ll hang out and have a picnic. Look for the CrossFit CrownTown canopy near the parking lot at the top of the park.
  • 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



Warm-up: 10 minutes to complete 4 rounds for Quality of:

10 Heavy Wall Balls
5 High Box Jumps
5 Weighted Strict Pull-ups

WOD: 3 rounds for time of:

15 Hang Power Clean, 135/95 pounds
15 Burpees

*this WOD has a 10 minute time cap

Strength: 10 minutes to establish a 20RM Front Squat

Post results to comments and www.BeyondTheWhiteBoard.com



For time:

Run 800 meters with a Medicine Ball
100′ Lunge Steps with Medball overhead
50 Medball cleans
50 ABMAT medball sit-ups
25 Toes to bar
50 Push-ups
50 Jumping Jacks
25 Burpees
25 Jumping med ball throws
50 Air Squats
25 Knees to elbows
50 supermen
400 meter Run

*this WOD has a 30 minute time cap

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

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