Upcoming Events

On Ramp
Nov 4 -20 | 3 Weeks
7:30pm on Tues & Thurs
Privates and small groups available!

CrossFit Kids
New class times for fall!
Spots open.
$40/mo

Create your own 307ID

CrossFit Journal: The Performance-Based Lifestyle Resource

 

Friday
Nov212014

Saturday 11/22/2014

Warmup
Row, Run or Ride 2 min 
3x15 Air Squats 
3x5 Renegade Rows 
3x4 Get Ups 

Strength
3x Max Consecutive Russian Dips 

WOD - Taylor
4 Rounds
Run 400m
5 Burpee Muscle Ups
*Rx is with a 20# Vest
 or Body Armor

Taylor
U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died in Kandahar province, Afghanistan on March 29, 2012, from wounds sustained in an accident at an ammunition supply point. He is survived by his sisters Tamara Taylor and Christina Abell, and mother Sarah Whitledge Taylor.

Thursday
Nov202014

Friday 11/21/2014

Warmup
2 min Double Unders 
3x10 Single Leg Step Jumps 
3x3-6 Bar Muscle Ups 
3x:45 Plank 

Strength
3x Max Deficit Muscle snatch (95/65)

WOD
3 Rounds
Each round: 3 min work / 1 min rest
10 Snatch (95/65)
10 Pullups
 

REC
Accumulate 30 Strict HSPU 

Wednesday
Nov192014

Thursday 11/20/2014

Warmup
Row, Run or Ride 2 min 
3x10 tempo back ext 
3x6-10 HSPU 
3x6-10 Toes to Bar

Strength
3x Max Consecutive Chin Ups 

WOD
20 min AMRAP
3 Rounds
2 OHS 85% 1RM (From the rack)
Run 1 Lap
Then 50 Double Unders
 

REC
3x10 Landmines
Alternate with
3x6 Windmills each side
 

Tuesday
Nov182014

Wednesday 11/19/2014

Warmup
Row, Run or Ride 2 min 
3x10 Wall Balls 
3x10 Ring Rows 
3x10 GHD Situps 

Strength
5-3-1-1-5 Banded Deadlift 

WOD
10-1 Bar over burpees
1-10 Front Squats (135/95)
 

REC
3x10 Glute Ham Raise 

Monday
Nov172014

Tuesday 11/18/2014

Warmup
2 min DU
3x10 KB Swings 
3x10 Strict KB Press
3x10 KB Vups

Strength
Work to heavy Single Push Press
Then 1 set to failure @ 70%
*Really work on keeping these as a push press and not a jerk.  Only one dip at the start.

WOD - "Cheat Night" aka Death by Calories
Row for Cals
Min 1: Row 5 Cals 
Min 2: Row 6 Cals
Min 3: Row 7 Cals
etc.
Increase by 1 Cal each minute.
*Score is your last successful round before the clock catches you. 

REC
3x10 Renegade Rows
*Pushup + Row R + Row L
 

Sunday
Nov162014

Monday 11/17/2014

Warmup
50 Air Squats
3x6-10 Glute Ham Raise
3x10 Pistols
3x:24 Lsit 

Strength
6x2 Back Squats
Then 1 set to failure @ 60% max weight

WOD
3 Rounds

15 Deadlifts (205/115)
15 Box Jumps (24/20)

Rest 2 min

3 Rounds
10 Push Press (115/75)
10 C2B Pullups
 

REC
3x4 Turkish Getups
*Work to heavier bell than usual
 

Saturday
Nov152014

Sunday 11/16/2014

Recovery Day