Home / WODHome / WODhttp://www.crossfit307.com/home/2012-05-28T04:25:03ZSquarespaceMondayhttp://www.crossfit307.com/home/2012/5/27/monday-1.htmlKelly Jo2012-05-28T04:23:44Z2012-05-28T04:23:44ZPre-WOD: 50 Wall Balls for time

WOD: 5K Row for time

R.E.C.: Tabata knees to elbow and AbMat sit up

]]>Fridayhttp://www.crossfit307.com/home/2012/5/24/friday.htmlKelly Jo2012-05-24T20:35:52Z2012-05-24T20:35:52ZWeights: Bent Row 5×5

WOD: "Helen" AMRAP in 13 minutes:
400 meter Run
21 Kettlebell Swings (1.5/1)
12 Pull Ups

REC: 100 Double Unders for time

]]>Thursdayhttp://www.crossfit307.com/home/2012/5/23/thursday.htmlKelly Jo2012-05-24T04:24:01Z2012-05-24T04:24:01ZRest / Make Up Day

If you missed a WOD this week, instead of making it up, try shooting for a Legends WOD!!!

]]>Wednesdayhttp://www.crossfit307.com/home/2012/5/22/wednesday.htmlKelly Jo2012-05-22T22:56:46Z2012-05-22T22:56:46ZWeights: Dead Lift 7×2, then complete burnout set at 50% of the last set's weight.

WOD: 15 minute AMRAP of:
Lunge down and back in box with bumper plate overhead (45/35)
20 Box Jumps

R.E.C.: Complete 5 push ups and sprint one lap on the top of every minute for ten minutes.

]]>Tuesdayhttp://www.crossfit307.com/home/2012/5/21/tuesday.htmlKelly Jo2012-05-21T23:40:50Z2012-05-21T23:40:50Z"Air Force WOD"- For time:
20 Thrusters (95/65)
20 Sumo Dead Lift High Pull (95/65)
20 Push Jerk (95/65)
20 Overhead Squat (95/65)
20 Front Squat (95/65)

**Athlete must complete four burpees on the top of every minute, including the first minute. 15 minute tap out.

R.E.C.: With five minutes on the clock, row 500 meters, and in remaining time complete as many double unders as possible.

]]>Mondayhttp://www.crossfit307.com/home/2012/5/20/monday.htmlKelly Jo2012-05-21T00:24:43Z2012-05-21T00:24:43ZWeights: Push Press 5×3

WOD: 21-15-9, for time, of:
Power Snatch (115/75)
Pull Up
Burpee

REC: Shared burden 2000 meter row, in the form of 500 meter splits.

]]>Saturdayhttp://www.crossfit307.com/home/2012/5/18/saturday.htmlKelly Jo2012-05-18T22:45:54Z2012-05-18T22:45:54Z"Paturday's Revenge"

For time:
500 meter Row
20 Power Snatch (95/65)

then complete 5 rounds of:
6 Lunge (in front rack) (115/75)
10 Chest to bar Pull Ups

Finish with:
20 Power Cleans (165/115)
20 Box Jumps (36/30)
10 Tire Flips

***There will be a group completing this WOD at 7 AM. This is the only time you will have access to the tires for flipping, so we hope to see you there. Have a great weekend everyone!

]]>Fridayhttp://www.crossfit307.com/home/2012/5/17/friday.htmlKelly Jo2012-05-17T23:24:35Z2012-05-17T23:24:35ZWeights: Deficit Dead Lifts 7×7 (standing on 25# plates)

WOD: For time:
400 meter Run
50 Pull Ups
1 lap Farmer Carry (1.5/1 in each hand)
50 Ring Dips
100 Push Ups
50 Knees to Elbows
100 AbMat Sit Ups
400 meter Run

R.E.C.: Complete five sets of 10 pulls on the rower, each for distance. This is an opportunity to practice getting out hard on the rower by "revving up" the machine!

]]>Thursdayhttp://www.crossfit307.com/home/2012/5/16/thursday.htmlKelly Jo2012-05-17T00:28:47Z2012-05-17T00:28:47ZRest / Make Up Day

I hear everyone is working super hard this week! Keep it up guys! This weekend is the fourth weekend of the CrossFit Games Regional Competition. If you haven't watched any of the footage, it is worth checking out! Go to www.games.crossfit.com to see what it is all about!

]]>Wednesdayhttp://www.crossfit307.com/home/2012/5/15/wednesday.htmlKelly Jo2012-05-16T01:40:44Z2012-05-16T01:40:44ZSkill: 10 minutes of handstand walk practice! Practice kicking up with a partner and having them help you with form and balance. Next, kick in to handstand against wall and shift weight from left hand to right hand and back. Then, try walking sideways against the wall. Last, give the full thing a shot! If you are unable to balance, practice with a partner spotting you.

WOD: For time:
1000 meter Row
50 Burpees
30 Handstand Push Ups
800 meter Run (6 laps)

R.E.C.: 10 minutes of foam roller work. Focus on lat and spinal erector muscles!

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