WOD. Sat. Jul. 14

July 13th, 2012

Free introductory class at 10:00am. Show up a few minutes early to fill out some paperwork. No reservations needed for this free intro class – just show up. Wear comfortable workout clothes and bring H2O.


Individual WOD @ 8:00am and 11:00am

Basics Skillwork: Clean & Jerk
Level 1/2 Skillwork: Clean & Jerk warm-up

WOD Level 1/2
No time component
Deadlift 1×10 @ 40-50%
Hang clean 2×8 @ 40-50%
Push Press 2×6 @ 50-60%
Split Jerk 1×8 @ 40-50%
Clean & Jerk 1-1-1-1-1

WOD Basics
No time component
Deadlift 1 set with low weight
Practice hang cleans with just a bar
Practice push press and split jer with just a bar
Practice clean and jerk with low weight


Team WOD @ 9:00am and 10:00am
(3-5 persons per team)

For time:
One team member starts to run 400m every 2 minutes. At the same time all the other team members are completing the following:

50 Burpees x # of team members
50 Pull-ups x # of team members
50 Situps x # of team members
50 Push-ups x # of team members

All of a team’s non-running team members simultaneously work towards completing the required number of reps. Move on to the next exercise only when the previous one has been completed, i.e. all of the team members contribute to the total # of reps required. Every 2 minutes a team member must start running, even if one or more are still running, i.e. 2:00, 4:00, 6:00, 8:00 and so on. You must rotate through all of your team members prior to being a runner again. It pays to run quickly so that you can get back and contribute to completing the required number of reps of any given exercise. Part of the challenge will be to accurately track the total# of reps your team has done towards completing an exercise.


This monday is the last day to order from Honored Prairie for this month. Delivery will be this Friday, July 20 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!