12.3.15 – WOD 


First week of the CrownTown Barbell Club and it’s off to a great start. 



SMART Goal Work:

EMOM X 10 of:

Odd minutes = SMART Goal #1

Even minutes = SMART Goal #2

Ex: HSPU, Pull-ups, Rope Climbs, Double Unders, Muscle-ups, HS Walk, Pistols


30 rounds for time of:

5 Burpees

1 Muscle-up*

• WOD courtesy of CrossFit Linchpin 

* modification for Muscle-ups = 1 Strict CTB Pull-up + 2 Ring Dips 

Optional Accessory Work:

NOT for time of:

100 Strict Press, 45/33

• every time you break perform a 30 second Plank 



6 rounds for time of:

Run 200 meters 

20 Walking Lunge Steps

20 Push-ups

10 Toes to Bar 

10 A-Squats 

Mobility WOD:

Row coaches warm up

Upper trap release

Forearm stretch and grind

Median nerve mobilization 

Shoulder *4 with band

Ankle floss with box

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

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