11.4.13 – WOD

20131103-115859.jpg

Upcoming Events

  • 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.

Monday

CrossFit:

Strength: Every 2:30 for 5 rounds perform 2 reps of Power Clean + Push Jerk

*these do not have to be touch and go. You may guide the bar down, reset, and perform the second rep, as long as it is initiated within :10 of completing the first rep

WOD: How many Fran’s can you get in 10 minutes?

10 minute AMRAP of:

21-15-9 reps of:

Thrusters, 95/65 pounds
Pull-ups

Post results to comments and www.BeyondTheWhiteBoard.com

BaseFit: Teams of 3 complete:

200 Calories on Rower/Airdyne
300 Air Squats
400 meter Run (together)
300 Double Unders
200 Kettlebell Swings

*break up reps anyway, as long as only one person works at a time and the run is done together

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

© copyright Powered By WW, LLC 2013

This entry was posted in Uncategorized. Bookmark the permalink.

11 Responses to 11.4.13 – WOD

  1. joe m says:

    11/4/2013,B) completed,C) #135/#165/#185/#200/#210,D)1+15/21p/u,E)#135/185 had to stop from knee pain. ,F)#210/225/235/245/235, Completed

  2. Laci wells says:

    A)11/4/13,
    B) completed,
    C) 1) 55# 2) 65# 3) 75# 4) 85# 5) 100#,
    D) 7/9 pull ups 55# ,
    E) 1) 45# 2) 75# 3) 85# 4) 95# 5) 115#
    F) 1) 100# 2) 115# 3) 120# 4) 125# 5) 130#,
    G) completed

  3. A) 11/4/13,B) complete,”C) 65#,75#,80#,90#,95#”,D)1/9 thrusters 55#,”E) 75#,95#,115#,135#,155#”,”F) 95#,100#,105#,115#,125#”,E) complete

  4. Bobbi Medlen says:

    A) 11/4/13
    B) complete
    C) 75, 85, 95, 105, 125
    D) 7 of 9 pull ups.
    E) 115, 135, 155, 175, 185
    F) 115, 125, 145, & messy 155, 165

  5. kipfield says:

    B) Completed
    C) 135-155-165-175-185f
    D) 1+18/21 rx
    E) 155-185-205-225-245
    F) 165-185-215-235-235
    G) Completed

  6. Future Mrs. Murphy says:

    B. Complete. C. 95/125/145/155/160F, D. 1 Round + 12/15 thrusters, E. 95/135/185/205

  7. Sarah Lewis says:

    B completed
    65, 75, 95, 105, 110 pr on clean
    D 1 + 18/21 thrusters RX
    E 95, 115, 135, 145, 165 pr
    F 105, 115, 125, 135, 145
    G completed

  8. Randy Lewis says:

    B. Completed
    C. 105,135,165,185,195
    D.1 Round + 17/21 Thrusters
    E. 95,145,175,205,215
    F. 195,225,245,275,305
    G. Completed

  9. Kurtis Moore says:

    A) 11/4/13
    B) Completed
    C) 155 / 175 / 185 / 195 / 205
    D) 1 + 7/21 thrusters RX
    E) 225 / 275 / 285 / 295 / 300
    F) 185 / 225 / 245 / 255 / 255
    G) complete

  10. Veronica Ascencio says:

    B. completed
    C. 85, 95, 105, 115 (PR), 125-failed
    D. 1+ 5/21 thrusters , blue/grn pull ups
    E. 115, 135, 145, 155, 165(PR)
    F. 95, 115, 125, 145, 165
    G. Completed

Leave a Reply to Future Mrs. Murphy Cancel reply