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Monthly Archive: July 2011

Saturday 07/30/2011 LIVE at the Park

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Skill: Dodging WOD: CrossFit Dodgeball Two ten minute rounds of having fun and moving fast Round 1 (The following penalties applies when you are hit by a ball): Red= Burpees 10x Green= Pushups 10x Blue= V-Ups 10x Orange= Lunges 10x Purple= Squats 10x Round 2: Red= Burpees 10x Green= Wall Balls 10x Blue= KBS 10x …

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Permanent link to this article: http://crossfitlive.com/2011/07/30/saturday-07302011-live-at-the-park-2/

Thursday 07/28/2011 LIVE at the Park

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Warm-up: Agility WOD: 3 Rounds for time (21-15-9 reps) of Burpees Push-ups Sit-ups Squats

Permanent link to this article: http://crossfitlive.com/2011/07/28/thursday-07282011-live-at-the-park/

Tuesday 07/26/2011 LIVE at the Park

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Skill: Hollow Contractions WOD: Teams of 5 AMRAP in 10 Min 25 Lunges (time clock) Sit-ups DB Push Press (m:35/f:20#) Sumo DLHP with KB (m:55#/f:35#) Push-ups

Permanent link to this article: http://crossfitlive.com/2011/07/26/tuesday-07262011-live-at-the-park-3/

Saturday 07/23/2011 LIVE at the Park

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WOD: 5 rounds for time Back by popular demand but with a twist: 3 cones set up 20m apart, start “Partner” WOD from center cone 20-40-20m shuttle runs together. 20x Jumping Squats (partner reps, but only one working at a time) 40x Plank knees to elbows (partner reps, but only one working at a time)

Permanent link to this article: http://crossfitlive.com/2011/07/23/saturday-07232011-live-at-the-park/

Thursday 07/21/2011 LIVE at the Park (Sunshine Park)

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Skill: Foundation/Essentials WOD: One round for time 25 Pull-ups 50 M bear crawl 25 V-ups 50 M bear crawl 25 Kettlebell swings (m:55/w:35) 50 M bear crawl 25 M weighted lunges 50 M bear crawl

Permanent link to this article: http://crossfitlive.com/2011/07/21/thursday-07212011-live-at-the-park-sunshine-park/

Tuesday 07/19/2011 LIVE at the Park

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WOD: 250M run 25 Box Jumps (m:24″/f:20″) 25 Floor wipers 25 Push-ups 250M run 25 Push-ups 25 Floor wipers 25 Box Jumps 250M run

Permanent link to this article: http://crossfitlive.com/2011/07/19/tuesday-07192011-live-at-the-park-2/

Saturday 07/16/2011 LIVE at the Park

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Skill: Foundation/Essentials WOD: 5 rounds for time 3 cones set up 20m apart, start WOD from center cone 20-40-20m shuttle run 5x Burpees 15x V-ups

Permanent link to this article: http://crossfitlive.com/2011/07/16/saturday-07162011-live-at-the-park/

Thursday 07/14/2011 – LIVE at the Park

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Skill: Foundation/Essentials WOD: Teams of 4 – AMRAP in 15 minutes 10 Deadlifts (m:135/w:95) plus 10 Lateral jumps over BB 15 Pushups 20 Squats 25 Walking lunges Each athlete within their group will perform each of the above movements at each station simultaneously, then rotates accordingly, but not until all have completed the round.

Permanent link to this article: http://crossfitlive.com/2011/07/14/thursday-07142011-live-at-the-park/

Tuesday 07/12/2011 LIVE at the Park

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Skill: Foundation/Essentials WOD: Teams of 4 – AMRAP in 10 minutes 100 M run 10 Medicine Ball Situps 10 DB Ground to Overhead (m:35/w:25) 20 Double Unders or 60 singles Each athlete within their group will perform each of the above movements at each station simultaneously, then rotates accordingly, but not until all have completed the round.

Permanent link to this article: http://crossfitlive.com/2011/07/12/tuesday-07122011-live-at-the-park/

Saturday 07/09/2011 LIVE at the Park 11:00AM

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Skill: Essentials (Medicine Ball Cleans) WOD: Teams of 4 – 5 rounds for time 150 M run 10x Sumo Deadlift High Pull (m:85#/w:55#) 10x Box Jumps (m:24″/w:20″) 10x Dips Each team member is assigned to a station to perform the movements as indicated above and will rotate accordingly, but not until entire team has completed each round. One caveat, …

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Permanent link to this article: http://crossfitlive.com/2011/07/09/saturday-07092011-live-at-the-park-1100am/

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