4.3.14 – WOD


Athlete: Matt LaRochelle handling some dumbbell Deadlifts in Wednesday’s workout. Matt and his wife, Kristina, have been a part of CrownTown’s community for 2 years.

Thursday & Friday


Strength: You choose a type of Squat 5-5-5-5-5

*in between each set of Squats perform 5 High Box Jumps

WOD: 5 rounds for time of:

2 KB Turkish Get ups, Blue/Pink
4 Bar Muscle ups
8 Hang Squat Cleans, 155/105 pounds


WOD: 8 rounds of Tabata Style for each of the following movements:

Jumping Lunges holding 5 pound plates in each hand
Rest 1 minute
DB Snatch, alternating
Rest 1 minute
V-up Sit-ups
Rest 1 minute
Rest 1 minute
Single Arm Strict Press from knees w/ DB, alternate arms each interval
Rest 1 minute
Plank Hold

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

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