11.25.15 – WOD

  

The 5pm CrossFit class has been consistently packed with these savages. We have a blast coaching them and watching them smash the workouts. Their positive and supportive culture breeds intensity and success. We’re literally seeing an increase in their fitness daily. This is what CrownTown is all about!

Wednesday

CrossFit 

Strength:

4 sets of:

Bench Press 8 reps, heavy

Rest 90 seconds

Bent Over Row 8 reps, heavy

Rest 90 seconds

WOD:

“Beat the Coach”

21-15-9 reps for time of:

Front Squats (from floor), 135/95

Ring Dips

Box Jumps, 30/24

*Coach WW did this WOD in 2009. His time was 7:57. If you beat him RX, there will be a reward. Good luck!

Optional Accessory Work:

3 sets NOT for time of:

12 Strict Toes to Bar

10 Front Rack Step Ups, each side (don’t push off back leg —> lighter load to ensure front leg does work)

8 OHS w/ Dumbbell, each side

BaseFit

WOD:

4 rounds for time of:

10 Pull-ups

20 Burpees

30 ABMAT SU

40 Walking Lunge Steps

50 Double Unders

– Rest 1 minute after each round

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

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