Monday, 15 OCTOBER 2012

For those who are interested in participating in West Point WOD for Warriors on 9 November and getting a cool CrossFit t-shirt, check out the Eventbrite page to register:  http://w4w-wp.eventbrite.com/

Hey ladies, it is starting to get cold outside on some of these mornings and I don't want everyone to give up and not workout because of the weather!!!  You've gotta keep up the fire and stay with it, even if you don't go to Dragon Park to do it.  Say to yourself "NO EXCUSES!" and make your personal fitness and well-being a priority in your life!  I'm going to post substitutions for all outdoor events (i.e. runs, pull-ups, etc.) so that you can do the WODs in the comfort of your home or garage if you think it's too cold or rainy outside for you or your little ones.  Let's keep each other accountable and motivated, so be sure to post your results to comments, so we know that you are staying active, even if you don't make it to the Park if the weather is nasty or if you can't do the WOD at 9 am.

WOD:

We will initially meet at Dragon Park and then walk up to the basketball courts for the WOD.

Bring a medicine ball and your jump rope and come on out!!!

5 rounds for time:
10 x wall ball shots - approximately 10 foot high target (back board or chain link fence), make sure you get the full range of motion (hips below parallel!) and keep your heels glued to the ground at at the bottom!
20 x double-unders
10 x mountain climbers (every time your knee touches your elbow, that is one rep!)
Bear crawl the length of the basketball court (fence to fence)
Sprint back to the starting point

NOTE:  Indoor substitutions - Wall ball shots can be wall ball thrusters [same movement, but don't throw the ball at the top, just press it overhead] and you can replace the bear crawl and sprint with 10 x burpees

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