WOD Tue. Jul. 2

July 1st, 2013

Note: No Kids classes scheduled this week due to the 4th of July holiday. They resume next week.

This is to let you know that we will have another Honored Prairie delivery on Saturday, July 13th. The deadline to order for that delivery would be Monday, July 8th.

If you’ve never ordered before, this is all you do:

Place your order online with Honored Prairie (be sure to check out the entire website and see all the great things they offer!) and pick Carol Stream as your delivery location choice. (You will not pay for anything initially when you place your order online.) Then, you will pick up your order at FTX CrossFit. You’ll be sent instructions and directions again before the delivery. You will pay for your order at the pick-up, with CASH or CHECK.

There are some NEW items on the Honored Prairie website! There are some fermented products, like Sour Kraut, Kim Chi, and Kombucha drinks, which are extraordinarily HEALTHY. (Anyone ever read Nourishing Traditions?). Also, Halibut is a new offering. There are a few other things…check them out! Plus, EGGS are back and are a great price!


WOD #1
Strict Press – 1 x 10 @ 40-50%, 2 x 8 @ 65% then
3 sets of max # of strict press at 85% then immediately transition to a max set of push-press.
Strict Press – Work on form, warm-up and then do 3 sets of 5-8 reps of light to moderate weight.

WOD #2
“Tabata Something Else!”
Do the exercises in any order, but you will perform 8 intervals of 20s of work and 10s of rest for each exercise before moving on to the next exercise. There is 1 minute of rest between exercises.

  • Tabata Row (8 intervals of 20:10)
  • Rest 1 minute
  • Tabata Squat (8 intervals of 20:10)
  • Rest 1 minute
  • Tabata Pull-up (8 intervals of 20:10)
  • Rest 1 minute
  • Tabata Push-up (8 intervals of 20:10)
  • Rest 1 minute
  • Tabata Sit-up (8 intervals of 20:10)

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the total number of reps performed in all 40 intervals. Unit for the row is “calories”.