10.10.13 – WOD


Here is Gerry R. helping his wife, which he does every day at 6pm before he works out at 7pm. Such an awesome family that CrownTown is thankful to have as part of our community.


Upcoming Events

Thursday & Friday


Strength: 12 minutes to establish a 1RM Weighted Pull-up

WOD: “Hulk Hogan”

Every 2 minutes for 20 minutes do:

3 Muscle-Ups
5 Power Cleans 185/120 pounds
7 Burpees

Post results to comments and www.BeyondTheWhiteBoard.com

BaseFit: For total reps:

5 minutes of Rowing for Calories
4 minutes of Kettlebell Swings
3 minutes of Air Squats
2 minutes of Push-ups
1 minute of Clappers
2 minutes of OH Walking Lunge Steps
3 minutes of Knees to Elbows
4 minutes of HR Burpees
5 minutes of 100′ Shuttle run (50 meters out, touch ground, 50 meters back)

MWOD, Thursday at 8:30am:

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

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