WOD Thu. Feb. 28

February 27th, 2013

The CrossFit Open starts next week!
Sign up for the Open here.

One of the things we offer our members is to order high quality meat, dairy and other products from local farmers. The beef is 100% grass fed. The poultry is pasture raised. None of it involves hormones or antibiotics. Why does this matter? You are what you eat! When you consume mass-market meats and dairy you are putting these harmful chemicals into your body. Overtime these toxins can build-up in your body and wreck havoc on your system causing a number of maladies. So, what are you waiting for? Order from the Honored Prairie Farm cooperative here. Our next delivery is Saturday, March 9th. Do yourself a favor during the CrossFit Open and only put into your body high-quality, natural, unprocessed food.


Basics Skillwork: OHS, KBS and dip progression.
Level 1/2: We are one week away from the Open. We are not doing the usual 4 week strength cycle. Instead we are doing things a bit different this week to help you all better prepare for the Open. We anticipate that most of the Open WODs will be relatively short, i.e. less than 15 mintues and will involve a limited number of movements per WOD. So, for our level 1/2 members we will be having you do two WODs each day. Basics will spend a longer time on skillwork and then will do only the second WOD.

WOD #1 (Level 1 & 2)
In 8:00 minutes perform as many of:
500m Row Buy-in (Perform the Row only once and don’t count it as part of your score.)
10 Overhead Squat 95#/65#
20 Sit-ups
Your score is the number of Rounds and partial rounds of OHS and Sit-ups

WOD #2 (All Levels)
AMRAP 12:00
5 Dips (Level 1/2 – Rings / Basics – Bar or any progression variant)
10 Box Jumps (Level 1/2 – 30″/24″ / Basics – 24″/20″)
15 KBS (Level 1/2 – 55#/35# / Basics – 35#/20#)

Specialty Classes:
5:30pm-6:30pm – Weakness Clinic
6:30pm-7:30pm – Weakness Clinic
Weakness Clinic = Come in and we’ll work with you on whatever are your biggest weaknesses.