2.10.14 – WOD


The three teams of CrownTown after Saturday’s Cupid Massacre competition in Aliso Viejo. Everyone represented proudly by giving it their all. You can’t ask for more out of your athletes, aside from giving a 100% effort. Click here for final Results.



Warm-up: 10 minutes with a team of 3 rotating every :20 of Airdyne at a slow pace the first 3 rounds, moderate pace the next 3 rounds, ALL OUT pace the next 3 rounds, then slow pace the final round

Strength: Build up to a Heavy Hang Squat Clean + Split Jerk

WOD: Partner WOD 5 minute AMRAP of:

Squat Clean Thruster, 155/105 pounds

1 for 1

NOTE: in order to achieve the desires result, you must go ALL OUT


WOD: For time:

3 rounds of:

Run 400 meters
21 KB Swings
12 Pull-ups

Immediately followed by:

50 Burpees
40 Knees to Elbows
20 KB Goblet Squat
10 Strict Pull-ups

*this WOD has a 30 minute time cap

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

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