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
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
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
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
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
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
B. Complete. C. 95/125/145/155/160F, D. 1 Round + 12/15 thrusters, E. 95/135/185/205
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
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
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
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
11/4/2013