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9106 PULSAR COURT
SUITE G
CORONA, CA 92883

 

 

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CF Corona

Lurong ~ WOD 1 Capacity Test

13 Minute AMRAP:
10 minutes of work time with 3 minutes of built in rest time. The athlete's score is the total number of reps completed.

4 Minutes of Max Calorie Row
1 Minute Rest
3 Minutes of Chest to Bar Pull Ups
1 Minute Rest
2 Minutes of Back Squats
1 Minute Rest
1 Minute of Shoulder to Overhead
Make sure to watch the video and read everything on this page! All Standards are the same for all divisions: Opens, Masters, and Masters +. Athletes may perform the workout at whatever skill level is appropriate, but he/she may not change or modify any of the movements, weights, or standards beyond what is listed in these standards
 
Movement Details - Men
Level III (3)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Chest to Bar Pull Ups
1 Minute Rest
2 Minutes- 165 lb Back Squat
1 Minute Rest
1 Minute- 135 lb Shoulder to Overhead

Level II (2)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Pull Ups
1 Minute Rest
2 Minutes- 115 lb Back Squat
1 Minute Rest
1 Minute- 95 lb Shoulder to Overhead

Level I (1)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Jumping Pull Ups
1 Minute Rest
2 Minutes- Air Squats
1 Minute Rest
1 Minute- 65 lb Shoulder to Overhead

Movement Details - Women
Level III (3)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Chest to Bar Pull Ups
1 Minute Rest
2 Minutes- 115 lb Back Squat
1 Minute Rest
1 Minute- 95 lb Shoulder to Overhead

Level II (2)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Pull Ups
1 Minute Rest
2 Minutes- 80 lb Back Squat 
1 Minute Rest
1 Minute- 65 lb Shoulder to Overhead

Level I (1)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Jumping Pull Ups
1 Minute Rest
2 Minutes- Air Squats
1 Minute Rest
1 Minute- 45 lb Shoulder to Overhead

Movement Standards
Row for Calories
The athlete may begin the workout seated in the rower but may not grab the handle until the call of “go.” The athlete may preset the damper before the clock starts. The monitor must be set to zero at the beginning of the workout. Every calorie counts as one rep.
Chest to Bar Pull Ups
This is a standard chest to bar pull-up. Dead-hang, kipping or butterfly pull-ups are all allowed as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest must clearly come into contact with the bar.
Pull Ups
This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top chin must clearly clear the pull-up bar breaking the horizontal plane. Reverse and alternating grips are permitted.
Jumping Pull Ups
This movement start with the athlete standing directly under the pull up bar. From a standing position, the distance from the bottom of the bar to the bottom of the chin must be at least 14 inches. Use boxes or bumper plates to set the proper height. The movement starts with the athlete elbows full extended and the rep is complete when the chin finishes over the top of the bar. The athlete jumps and pulls to go from arms being extended below the bar to the chin clearing the bar.
Back Squat
This movement begins the barbell on the top of the shoulders behind the head. Using a rack is permitted. Before the athlete may start squatting he or she must start from a full upright standing position, full extension at the knees, legs and hips. At the bottom of the squat, the hip crease must pass below the top of the knees. The athlete must return to full extension of the knees, legs and hips to complete each rep before continuing on.
Air Squat
This movement is a body weight squat. Before the athlete may start squatting, he or she must start from a full upright standing position, full extension at the knees, legs, and hips. At the bottom of the squat, the hip crease must pass below the top of the knees. The Athlete must return to full extension of the knees, legs, and hips to complete each rep before moving on.
Shoulder to Overhead
Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead. A shoulder press, push press, push jerk or split jerk may be used as long as the elbow, shoulder, hips and knees fully extend, and the bar finishes directly over the heels with the feet together. Using a rack is not permitted.
Scoring
The athlete's total score is the sum of all reps completed during the 4 movements and 10 minutes of work time.
The athlete must rest during the 3 allotted rest periods and will not receive credit for any reps completed during those rest periods.

 

 

 

 

 

Opening Hours:

Monday5:30, 6:00, *8:00,

9:00, 10:00 & 11:00 AM,

5:30 and 6:30 PM

Tuesday5:30, 6:00, *8:00,

9:00, 10:00 & 11:00 AM,

5:30 and 6:30 PM

Wednesday5:30, 6:00, *8:00,

9:00, 10:00 & 11:00 AM,

5:30 and 6:30 PM

Thursday9:00, 10:00,

11:00 AM, 5:30 and 6:30 PM

Friday5:30, 6:00, *8:00,

9:00, 10:00 & 11:00 AM, 5:30 and 6:30 PM

Saturday8:30 and 9:30 AM

Sunday: 9 AM

 

 

CrossFit Corona, est. in 2007, is a professional coaching facility dedicated to forging a community built around the CrossFit methodology of fitness and nutrition, in order to bring the reality of elite levels of fitness to our members. Here we strive to break away from the current, flawed fitness model we see so prevalent in the world today. You won’t find mirrors, TV’s and shiny machines in our facility. Walking through our doors you will discover a “playground for adults,” which we use to build a stronger, faster and healthier community. We safely build a foundation of movement skills beginning with a client’s body weight only, and progressing to loaded external objects such as Barbells, Kettle bells and medicine balls. Each training session is scaled to you current fitness level and ability. Let us help you reach your goals, get started today!