11.1.13 – WOD

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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.
  • November 9th: Battle of the Boxes team competition in Upland. We have one team registered with Coach John, Dom R., Coach Sarah, and, Carly R. Come out and support the CrownTown athletes.
  • 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. WE’VE EXTENDED THE RSVP DEADLINE TO MONDAY, NOVEMBER 4TH.

Friday

CrossFit:

Warm-up: Tabata Row or Airdyne

Strength: Barbell Good Mornings 5-5-5-5-5

*add weight each set, finish heavy

WOD: 5 rounds for time of:

10 Chest to Bar Pull-ups
20 Wall Balls, 20/14 pound ball @ 10/9 foot target
30 Double Unders

*this WOD has a 15 minute cap

Cool down: Begin this immediately following your workout:

Walk 200 meters
10 V-ups
10 Lunge steps
Jog 200 meters
10 Strict Toes-to-Bar
10 Bridge ups

Post results to comments and www.BeyondTheWhiteBoard.com

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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12 Responses to 11.1.13 – WOD

  1. joe Merriam says:

    11/1/2013,B)airdyne #80 cal completed,#95/115/125/1351145,D)14:58RX,E)4:22RX

  2. Eric H says:

    11-1-13
    B) row 66 cal & completed the rest
    C) 45, 75, 95, 115, 135
    D) 15 mins, 4+ 6 c2b RX
    E) #45 db, 3:22.

  3. kipfield says:

    B) Airdyne 83 Cal
    C) 75-95-125-125-125
    D) 13:27 RX
    E) 3:53 @ 40# DB

  4. Bobbi Medlen says:

    B. Row: 44
    C. 45, 65, 75, 85, 85
    D. 3 rnds + 12 DU
    E. Not completed.

  5. Randy Lewis says:

    B. Completed Row ( Didn’t track meters) and rest of movements.
    C. 65, 85, 105, 115, 125
    D. 13:50 w/ singles(90’s)
    E. 3:46 @ 50# DB

  6. Future mrs Murphy says:

    B. Completed, C. 45/65/85/95/105, D. 4 + 10 CTB Rx, E. Will make up

    • Future Mrs. Murphy says:

      11/2/2013
      B. 13 rounds Rx. Used Heather’s reps to time my rest, C. Completed @6 reps , D. 34 reps RX , E. Completed with green kb

  7. Laci wells says:

    A)11/1/2013,
    B) row 755 meters,
    C) 1)45 2)45 3)PVC for the rest because it was really hurting my lower back,
    D) 3+10double unders Rx’d ,
    E) 5:55 25# dumbbells Rx’d

  8. Sarah Lewis says:

    B air dyne did not track cal. DNF the rest of the warm up.
    C 35, 55, 65,75,85
    D 4+15 wb blue purple band
    E DNF

  9. Veronica Ascencio says:

    B. airdyne 48 cal
    C. 45-55-65-75-85
    D. 3+3 WB , blu/grn c2b, DU attempts (15 min)
    E. 3:59 30# DB , 4 plates, mod rope from ground

  10. A) 11/1/13,B) complete 33 cal,”C) 45#,55#,65#,75#,75#”,D) 3+7c2b RX,E) 7:50 RX

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