Upcoming Events
- November 2nd: Interbox Friendly in Fontana. Brett R., Jamie M., Yvette M, and, Kim W. are registered to compete as a team for the second time together.
- 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:
Warm-up:
A) Row or Airdyne or Run at a jog pace for 5 minutes
B) sit in the bottom of your squat for 5 minutes, do NOT relax, so keep the integrity of good positioning
C) NOT for time do 3 rounds of:
6 Pistols, alternating
8 Toes to Bar, strict if you can
10 Band Pull Aparts, fast
WOD: 20 minute AMRAP of:
1 Deadlift
1 Squat Clean
1 Front Squat
1 Split Jerk
*135/95 pounds
*if 65% of your 1RM is more than RX weights, then use it
Post results to comments and www.BeyondTheWhiteBoard.com
BaseFit: 5 rounds for time of:
50′ OH Walking Lunge Step, 45/25 pound plate
15 Burpee Plate Jumps
200 meter Run with plate held Overhead, 45/25 pound plate
*30 minute cap
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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A) 10/28/13 ,
B) completed,
C) completed
,D) 40 rounds 55#
,E) completed
B completed
C completed
D 36 @ 135#
E completed
B completed
C completed
D 43 @ 65#
E completed
10-28-13
B) completed
C) completed for form.
D) 28 rds #95
E) completed
B. Complete C. 45/65/75/95/100/100/105 D. 35 + sc Rx @ 110# E. Complete
B Completed
C Completed
D 29 #65
E Completed
B) Complete
C) Complete
D) 24 @ 160#
E) Complete
B. completed
C. 15-25-35-45-45-45-45
D. 36 rds , 70#
E. Completed