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
© copyright Powered By WW, LLC 2013
11/1/2013,B)airdyne #80 cal completed,#95/115/125/1351145,D)14:58RX,E)4:22RX
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.
B) Airdyne 83 Cal
C) 75-95-125-125-125
D) 13:27 RX
E) 3:53 @ 40# DB
B. Row: 44
C. 45, 65, 75, 85, 85
D. 3 rnds + 12 DU
E. Not completed.
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
B. Completed, C. 45/65/85/95/105, D. 4 + 10 CTB Rx, E. Will make up
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
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
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
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
11/2/13
B. 7 rds @ 75#
C. 5 PU , red band
D. 15 reps
E. Completed
11/3/13
4.5 mi trail run
A) 11/1/13,B) complete 33 cal,”C) 45#,55#,65#,75#,75#”,D) 3+7c2b RX,E) 7:50 RX