Wednesday
Feb222012
Welcome fellow CrossFitters and new soon-to-be CrossFitters! Check back everyday to see our Workout of the Day (WOD). Post your times and results in the comments for each day.
The CrossFit Open has begun! Register at games.crossfit.com by Feb 25 at the latest. We will be hosting the Open WOD's on Saturday mornings from 9-11am. Sign up sheet is on the board in the 307. Be sure to reserve a spot so you'll have a Level 1 CrossFit instructor there to count for you. If you're not a 307 member and need a place to do the WOD, send us an email and we'll set something up. If you can't make it on Saturday, send us an email and we'll take care of you. Good luck to everyone competing!
Tuesday
Feb212012
Wednesday
by 
Kelly Jo | Tuesday, February 21, 2012 at 7:41PM
Kelly Jo | Tuesday, February 21, 2012 at 7:41PM Weights: Dead Lift 8×2 followed by a burnout set of 40% of your last set
WOD: 10-9-8-7-6-5-4-3-2-1, for time, of:
Kettlebell swing (1.5/1)
G.I. Jane (burgee-pull up)
***pull up bar must be at least six inches above out reached hand.
R.E.C.: 3 minute AMRAP of AbMat sit ups
Monday
Feb202012
Tuesday
by Kelly Jo | Monday, February 20, 2012 at 7:01PM
Kelly Jo | Monday, February 20, 2012 at 7:01PM "Incredible Hulk"
20 minute AMRAP of:
5 Dead Lift (115/75)
5 Power Clean (115/75)
5 Front Squat (115/75)
5 Push Press (115/75)
5 Back Squat (115/75)
R.E.C.: Bear Crawl one lap in outermost lane for time. Each time you take a knee or stand up to rest, you must complete ten sit ups to buy back in to the work out (do the sit ups right there on the track!).
Friday
Feb172012
Saturday
by Kelly Jo | Friday, February 17, 2012 at 4:14PM
Kelly Jo | Friday, February 17, 2012 at 4:14PM Three rounds for time of:
500 meter Row
100 Air Squats
75 Push Ups
50 Box Jumps (24/20")
25 AbMat Sit Ups
R.E.C.: Spend 10 minutes practicing hand stand walk. If you are struggling or don't have a spotter, practice handstand holds against the wall and walk laterally with feet on the wall. Make sure you go both directions!