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.
Thursday & Friday
CrossFit:
Strength: 12 minutes to establish a 1RM Deadlift
WOD: AMRep of:
5 minutes max Calories on Rower/Airdyne
4 minutes max Kettlebell Swings, Blue/Red
3 minutes max Toes-to-Bar
2 minutes max Overhead Walking Lunge Steps, 45/25 pound plate
1 minute max Handstand Push-ups
Post results to comments and www.BeyondTheWhiteBoard.com
Cool down: 2 minute AMRAP of Hollow Rocks
BaseFit: Teams of 3 storm thru an AMRAP for 20 minutes of:
1 athlete does Max rep Burpee Box Jumps
1 athlete does Max rep Ball Slams
1 athlete does 200 meter Run, 45/25 pound plate
*running athlete dictates when team rotates
**add up team reps at end; run counts as 1 rep
Cool down: 5 minute AMRAP of:
5 V-ups
5 Toes-to-Bar
5 ABMAT Sit-ups
MWOD: @ 8:30am Thursday morning
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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B.complete
C.185, 215, 235, 275, 305, 315, 325×2
D. 5:41
E. Complete (no failed sets)
F. Complete
Sorry guys, the results above are obviously in the wrong spot.
B.complete
C.242 Cals
D. 4+1 DU RX
A10/25/2013
B 133 cal
C 2 + 1 PC RX
A 10/25/2013
B completed
C 168 cal
D 3 +2 PC Singles( 50) 155#
A)10/25/13
B) finished
C)134 cal
D) 2 rounds + 4 DU rxd
10/24/13
done
65-125# FS (being careful with hip/hammy until normal)
15:43 95# 1 abmat
done, good & unbroken
done
A) 10-25-13
B)Complete
C) 176 cal
D) 3 + 5 pc RX
10-25-13
B) complete
C) 205 cal
D) 2 + 5 PC. #65
Strained back
A)10/25/13
B) Completed
C) 100 cal
D) 1 + 5 pc, 75#
E) Completed
A. 10/24/13
B. complete
C. 45, 65, 75, 85, 95, 110, 125 (pr)
D. 11:43 25# DB 85# FS
E. Completed
F. Completed
A. 10/25/13
B. Completed
C. 144 cal
D. 1+3 PC DU attempts (got 6 legit DUs) , grn/bl PU
A) 10/25/2013 ,B) completed warm up,C) 100 calories ,D) 2+5 cleans 80#
A) 10/25/13,B) complete,C) 95 cal, D) 2 rnds+2 pc, 75#
10/24
b complete
c 235 max
d 21:12
e complete
f complete
10/25
b complete
c 226 Cal
d 3 rounds + 9 du