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.
Thursday & Friday
CrossFit:
Skill: EMOM for 10 minutes perform:
Odd minutes —> 3 Muscle-ups
Even minutes —> 3 Handstand Push-ups
WOD: 14 minute AMRAP of:
10 HR Burpee jump over bar
15 HR Deadlift, 165/110 pounds
20 Wall Balls, 20/14 pounds
Cool down: Row/Run/Airdyne for 10 minutes where every :20 you Sprint and then for the next :40 you jog
Post results to comments and www.BeyondTheWhiteBoard.com
BaseFit:
Warm-up: Jog 600 meters then foam roll
WOD: 7 minute AMRAP of:
7 Burpee Box Jumps
7 V-ups
Immediately into a 5 minute AMRAP of:
5 Knees to Elbows
5 KB Swings
Immediately into a 3 minute AMRAP of:
3 DB/KB Thrusters
3 Heavy Wall Balls
Immediately into a 1 minute AMRAP of:
Rope Climbs
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
© copyright Powered By WW, LLC 2013
10/19/2013,B)25lb completed,C)4+15DL,D)145LBS,E)245LBS,F)completed,G)completed
A. 10/19/13
B. Complete
C. 2+ 10 WB
D. 15, 25, 35, 45, 50
E. 95, 115, 125 (pr) — ran out of time to finish all sets.
F. Last time I did push-ups. Did 5 PU emom. Modified, incline. Wasn’t able to get back to gym, so did at home.
G. Yoga style stretching for 15 min. (Did @ home)
B completed
C 4+ 15 DL RX
D 55, 75, 85, 105, 125
E 135, 155, 175, 175, 195(3) failed
F 3 for emom completed
G completed
B completed
C 4+ 8 DL RX
D 55, 75, 85, 85, 85 tried 90 but failed
E 95, 115, 125, 135, 155(1) failed
F 3 for emom completed
G completed
B. Complete
C. 4 Rx
D. 175,185,195,205
E. 275,315,345, ran out of time
F. No time, gym closed.
G. At home
A) 10/19/2013,B) completed ,C) 3+10 wall balls 95# ,D) 1)45 2)50 3)55 4)60 5)60,E) 1)75 2)85 3)95 3)105 4)110,F) completed,G) completed
A) 10/19/2013,B) complete 12#,C) 3 rnds + 2 burpees,D) 35# 35# 35# 40# 40#,E) 95# 115# 125# 135# 140#,F) complete,G) complete
A. 10/19/13
B. completed
C. 3rds Rxd
D. 45/45/65/70/70
E. 95/115/125/135/150
F. Completed
G. Completed
B. Completed,
C. 197 reps Rx (4+7 DL) ,
D. 95/105/115/120/125-F2
Need to make up E. & F ran out of tme
G. Completed