5.27.15 – WOD 

 
Team CrownTown finished the California Super Regional in 16th place. This was out of an original pool of about 1,000 teams. The team was just an extension of the gym’s community. We want to thank each and every one of you who came down to Del Mar, watched the live feed and cheered us on all weekend. 

Wednesday

CrossFit 

 Strength:

Every 2:30 x 5 sets perform:

2 Front Squats + 1 Split Jerk 

• week 4 @ 80% of your 1RM Clean & Jerk —> same loads across all sets; add 10 pounds each week

WOD:

21-15-9 reps for time of:

Strict Press, 95/65 pounds 

Clapping Push-ups

Ring Dips

• Run 400 meters after each round

Warm down:

6 minutes of light cardio (you choose modality) 

100 Band Pull Aparts

30 Knees to Elbows (strict, if possible) 

BaseFit

WOD

4 rounds, each for time, of:

200 meter Run 

20 Box Jump Overs

15 Russian KBS 

10 Burpees

5 Strict Pull-ups

Rest 2 minutes 

Warm down:

Same as CrossFit 

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

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