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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