9.25.13 – WOD


Upcoming Events

  • September 28th: Saturday workout at Jameson 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

Thursday & Friday


Strength: 7 rounds of:

1 Power Clean
1 Strict Press
1 Push Press
1 Push Jerk
1 Split Jerk

*rest exactly :90 between sets


5 rounds for time of:

5 Bar Muscle-ups
10 Power Snatch, 115/75 pounds
200 meter Run

*this WOD has a 18 minute time cap

Cool down: Tabata Air Squats (lowest number)

Post results to comments and www.BeyondTheWhiteBoard.com


For time:

Tabata Air Squats
Immediately followed by a 1 mile Run

Immediately followed by:

50-40-30-20-10 of:

Double Unders
ABMAT Sit-ups

Immediately followed by:

21-15-9 of:

Kettlebell Swings
HR Push-ups

*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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