Upcoming Events
- 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 at American Sports Center. Tommie D. is signed up and a few athletes are on the waiting list. Venue and schedule details TBA
- December 14th: CrossFit CrownTown’s Formal Holiday Party. The event will be that Saturday evening from 5-11pm at the Canyon Crest Country Club in Riverside. Tickets are $20 and include dinner, dancing, and raffle prizes. RSVP today.
Wednesday
CrossFit: “Hope”
3 rounds of:
Burpees
Power Snatch, 75/55 pounds
Box Jumps, 24/20 inch box
Thruster, 75/55 pounds
Chest-to-Bar Pull-ups
*same format as FGB. 5 minute rounds with a continuous running clock. You will get 1 minute of rest after each round. The clock does not stop between exercise, so at the call of “rotate” be sure to quickly transition to the next station. The goal is score as many points as possible. One rep = one point
Post results to comments and www.BeyondTheWhiteBoard.com
BaseFit:
WOD:
10 minute AMRAP of:
4 DB Snatch, Heavy
8 Jumping Lunges, alternating legs (touch knee to ground)
Run to first fire hydrant, touch ground with both hands, run back to DB
Rest 5 minutes
8 minute AMRAP of:
12 Burpees
8 Goblet Squats with DB
4 Clapping push-ups
Rest 4 minutes
6 minute AMRAP of:
Run 800 meters
With time remaining perform max PVC OHS
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
© copyright Powered By WW, LLC 2013
A) 10/16/2013,B) Completed,C) Did air dyne all out for 10 min for cal. Got 100 cal. (Still having back problem),D) Completed stretch,E) Wayne told me not to do the sit ups because of my back
A. Completed
B. 143 green c2b
C. Completed
D. Completed
10/16/2013,B.completed,C.210 reps,C.completed,D.completed,
A. Completed
B. 185 – Red on C2B
C. Completed
D. Completed
A) 10-16-13
B) completed
C) 160 reps
D) completed
E) completed
A) Completed
B) 208 rx
C) Completed
D) Completed
B. complete
c. 203 rx
d. complete
e. complete
B. Completed
C. 144 Rx
D Completed
E Completed
b-completed
c-149 rx’d
d-completed
e-completed
A. Complete
B. 171 rx
C. Complete
D. Complete
A Complete
B 137 #45
C Complete
D Complete
B. Complete
C. 145 – 4 plates , green/blue c2b
D. Complete
E. Complete
B. Complete
C. 145 – 45# snatch, green c2b
D. Complete
E. Complete
I c&p’d the format and messed up… 123 reps for moi, not 145
A) 10/16/13,B) complete,”C) 125 reps, blue c2b”,D) complete,E) complete
A. Completed B. 210 Rx *pukie C. Did mobility class D. Will complete tomorrow am core was cramping from Hope
10/16/2013
B – Completed
C – 182 Rx
D – Completed
E – Completed
B. Complete
C. 209
D. Complete
E. Complete
A) completed
B) 198 rx’d
C) completed
D) completed
A) Complete
B) 184 Rxd (Screwed up on rnd 1 and forgot to do the C2B. Would have broken 200 reps if I had done them.)
C) Complete
D) Complete
B completed
C 202 RX
D completed
E completed
B completed
C 209 55# blue purple
D completed
E completed
A. 10/16/13
B. 150 #45 power snatch blue band strict C2B
C. completed
D. completed
A. Complete
B. 195 Rx
C. Complete
D. Complete