Saturday 07/30/2011 LIVE at the Park

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
Orange= DB Pushpresses 10x
Purple= Front Squats 10x

Saturday 07/23/2011 LIVE at the Park

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)

Thursday 07/14/2011 – LIVE at the Park

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.

Tuesday 07/12/2011 LIVE at the Park

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.

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

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, the team member who is stationed at the Sumo Deadlift High Pull cannot rest the ba…