CrossFit Crown City | Pasadena, Ca

Monday May 20th

Tom Scoble — Mon, 20 May 2013 04:27:29 +0000

“The Chief”

6 rounds of
AMRAP 3
3 Power Clean Rx(155/115) Rx+(185/125)
6 Push-ups
9 Air Squats / 9 Ring Dips (alternating between rounds – Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6)

After the 3 minutes – rest 1 minute, then repeat 5 more times

Saturday May 18th

Tom Scoble — Sat, 18 May 2013 04:56:56 +0000

9am: Track WOD: 4×150 followed by 10 x 100.

9am: FREE intro class. No need to call or sign up, just come on down!

10:30: Mixx Yoga! Mobility folks! Come get it.

12 noon: 5 sets of (2+1) clean and jerk (75% 1RM) followed by “Nate”

Friday May 17th

Tom Scoble — Fri, 17 May 2013 04:56:47 +0000

Open Gym:

Whatever you need for your training tomorrow, we gotcha covered. Come on down!

Thursday May 16th

Tom Scoble — Thu, 16 May 2013 04:43:39 +0000

Part A:
5×10 weighted back extensions

Part B: 4 rounds for time:

800m run
30 double-unders

Rest exactly 2min at the end of each round. Include your rest time in your score.

Wednesday May 15th

Tom Scoble — Wed, 15 May 2013 05:02:58 +0000

Part A:

Back Squat 5×5
Bench Press 8-6-5-4-4

Part B:

For time:
100 wall balls

Tuesday May 14th

Tom Scoble — Tue, 14 May 2013 05:12:50 +0000

Part A: 15-20 min of shoulder mobility work: partner work with rollers, kbs, and bars to open up our shoulders. Supple leopard time.

Part B: 12 AMRAP
5 S2O (135/95)
200m run
10 K2E

Monday May 13th

Tom Scoble — Mon, 13 May 2013 03:47:00 +0000

“Klepto”

4 RFT

27 box jumps (24)
20 burpees
11 squat cleans (145/95)

Saturday May 11th

Tom Scoble — Sat, 11 May 2013 04:08:02 +0000

9am: Free intro class for newcomers to CrossFit

9am: Track WOD: sprint ladder!

10:30: Mixx Yoga.

12 noon:

5 RFT
10 weighted lunges (135/95)
10 bar facing burpees
Run 400 M

Friday May 10th:

Tom Scoble — Fri, 10 May 2013 04:52:18 +0000

Open Gym: come on down and practice your oly, MU, squat heavy, or all of the above. It’s Friday people, get after it!

Thursday May 9th

Tom Scoble — Thu, 09 May 2013 04:01:54 +0000

AMRAP 30

600m run (corner and back)
10 power clean (135/95) Rx+(185/135)
20 box-jump (24″/20″)