12.2.15 – WOD 

  
Team Crowntown qualified to compete at Wodapalooza 2016!! On Jan 14-17 Melissa Murphy, Paige Field, and Kyra Bolinger will represent CrossFit CrownTown in Miami, Florida! 

But we need your help! 

Despite all of our hard work we still need the support of family and friends to make this experience possible. With your help we know we can reach our goal! We are extremely thankful for any contribution big or small. Everything we do is fueled by the positive energy our community, family, and friends give to us, and in return we’re going to leave everything we have on the competition floor. 

Click here to make a contribution

Wednesday 

CrossFit 

Strength:

10 minutes to build to a 5RM Thruster (from the floor) 

WOD:

“Beat the Coach Week 2”

20 minute AMRAP of:

5 Thrusters, 95/65

7 Hang Power Cleans, 95/65

10 Sumo Deadlifts, 95/65

• in 4/2009 Coach WW was 6 months into CrossFit. He got 12 rounds. Last week 5 of our members beat the coach. Will any beat him this week? 

Optional Accessory Work:

NOT for time:

100 Flutter Kicks

80 ABMAT SU

60 second Side Plank, each side 

40 V-ups

20 Strict Toes to Bar 

BaseFit

WOD:

Every 6 minutes X 5 sets (30 minutes) 

5 minutes to:

Run 400 meters 

In remaining time AMRAP of:

5 Pull-ups

10 Wall Balls

15 Kettlebell Swings, Blue/Pink 

– rest 1 minute before next interval starts 

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

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