WOD Sat. Jun. 9

June 8th, 2012

Free introductory class at 10am. Please come a 10-15 minutes early to fill-out paperwork.


Team WOD (All levels)
“Move It!”
2 Teams

For time each team must lift/move the following number of pounds per team member:
Lift from ground to overhead 2,000 lbs. (Using barbells weighted at either 50lbs., 100lbs., or 150lbs.)
Move 600 lbs. 100m (Using bags weighing either 20 lbs, 40 lbs., or 60 lbs.)
Drag 900 lbs. 200m (Using sleds weighted with either 90 lbs or 180 lbs)

Clean & Jerking 100 lbs. twenty times will complete 2,000 lbs. of ground to overhead.
Carrying a 60 lb. bag 100m total ten times will complete 600 lbs.
Pulling the sled in pairs with a weight of 180 lbs. ten times 200m will give you 1800 lbs. (900lbs x 2 for two people)

1. Teams can be uneven since # of lbs. to be moved is determined by the # of people in the team.
2. Teams have to determine the amount of work each team member will perform ahead of starting the WOD.
3. Sled drag – Two sleds will be set up: One with 90 lbs. and one with 180 lbs. The sleds are first come first serve. So plan this well. Sleds are pulled by two people at a time.
4. Ground to overhead – Use proper mechanics. Use good midline stabilization! Basics members are should only attempt the 50 lb. barbell.
5. Bag carry – Team members can help each other lift the bag onto the carrying position (over shoulder).
6. For each lift a team member may only move/lift/drag one given wt. Example: A team member may only use one type of bar, i.e. 50 lbs., 100 lbs. or 150 lbs., for the entire WOD. A team member can’t do 1/2 their ground to overheads with the 100 lb. barbell and then switch to the 50 lb. barbell.

Individual WOD (Level 1/2)

Revisiting WOD 12.3 from the CrossFit Open
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box (Women 20″ box)
115 pound Push press, 12 reps (Women 75 pounds)
9 Toes-to-bar

Individual WOD (Basics)

Complete as many rounds and reps as possible in 15 minutes of:
15 Box jumps, 24″ box (Women 20″ box)
75 pound Push press, 12 reps (Women 45 pounds)
18 Sit-ups

This monday is the last day to order from Honored Prairie for this month. Delivery will be Friday, June 15 in the  afternoon.

Honored Prairie is a NEW farmer initiated  local food business representing a Fellowship of Family Farms working together to offer All-Natural 100% Grass-fed Beef, Free-Range Chicken, Turkey, Duck, Pork & Wild Caught Salmon. Additional products include Grass-fed Raw Milk Cheese, Raw Honey, Maple Syrup and more!