Upcoming Events
- 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.
Monday
CrossFit:
Skill: 12 minutes to establish a 3RM Hang Squat Clean
WOD: 8 minute AMRAP of:
3 Power Cleans
3 Knees to Elbows
6 Power Cleans
6 Knees to Elbows
9 Power Cleans
9 Knees to Elbows
*145/100 pounds
**continue this sequence as long as you are able within 8 minutes
Post results to comments and www.BeyondTheWhiteBoard.com
Cool down: 100 Flutter Kicks (2 count) with an EMOM do 7 Supermen
BaseFit:
WOD: Five rounds for time of:
Run 800 meters
30 Kettlebell swings
30 Pull-ups
*45 minute time cap
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
© copyright Powered By WW, LLC 2013
A)10/21/2012,B) completed,C) 65/75/80/85/90,D) 65/85/95/105/115,E) got 102 reps 75# ,F) completed
I meant 2013 lol!!
A) 10/21/13 ,B) complete,C) 65# 70# 80# 85# 90#,D) 105# 125# 135# 145# 155# ,E) 72 reps 75#,F) complete
A. 10/21/13
B. completed
C. 65/75/85/95/105
D. 85/105/115/125/135
E. 52 reps Rxd
F. Completed
10/21/2013,B)completed. ,C)135/140/145/155/165.,D)185/225/275/315/345. ,E)112RX,F)completed
A. 10/21/13
B. Completed
C. 45, 65, 70, 75, 80
D. 95, 115, 135, 150, 160
E. 58 Reps, 75#
F. Completed
A) 10-21-2013
B) Completed
C) 135-145-155-165-155
D) 225-245-245-265-265
E) 92 Reps RX
F) Completed
B) 49 reps
C)135/155/185/205/205 failed on second clean
D) 225/275/325/375
E) 101 reps rxd
F) complete
10/21
Completed
45,75,80,85,90
75,85,95,105,110
73 rep 85#
Completed
B completed
C 135, 135, 135, 145, 145
D 135, 185, 205, 215
E 96 reps RX
F completed
B completed
C 55, 75, 95, 105(2), 105
D 105,125, 135, 155
E 75 reps 85#
F completed
complete
c. 135, 155, 175, 185, 175
d 185, 245, 275, 305, 305
e 97 reps rx
f complete
B. Complete
C. 135,185,205,215,225
D. 225,275,325,375,405
E. 100
F. Complete
b-completed
c-65,75,80,85,95
d-115,135,155,175,185
e-82 reps 85#
f-complete
B. Complete; mod pistols, used 20″ box
C. 65, 75, 85, 95, 105
D. 105, 115, 135, 155, 175
E. 60 reps, ROM K2E
F. Completed
A) 10/21/13
B) Complete 25
C) 135, 155, 185, 195, 205
D) 225, 275, 315, 365
E) 93 reps Rxd
F) Complete
B Complete
C 63 63 73 73 78
D 145 155 165 185 195
E 62 reps #83
F Completed
B. Completed
C. 95/125/135/145/155
D. 155/175/195/215/225,
E. 90 reps RX,
F. Completed