AMRAP

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Tuesday, Oct 1, 2013

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**It's not too late to sign up to be a judge or volunteer at the 307 Throwdown!  Please post to comments or give us your email address if your interested.  Judges meetings are being held Saturday, Oct 5th and Oct 12th at 9 am.  You DO NOT need to attend both, just at least one.  If you still want to judge but can't make those dates, let me know and I'll work with you.  Lastly, you won't have to be judging or volunteering the entire two days, I'll be creating a schedule at the meeting this saturday. 

Strength:  Shoulder Press 3x5

WOD:  12 Minute AMRAP

10 DB Snatches right

10 DB Snatches left

10 Burpees

10 Wall Balls

REC:  2x2min AMRAPs per person.  Partner Leg Throws.  (One partner lays on their back holding the ankles of the other partner, raise straight legs up to standing partner and standing partner pushes straight legs down in random directions)

Saturday, March 2, 2013

WOD: Individual or Partner
16 minute AMRAP composed of the following:
2 minute AMRAP
5 Snatches (115/75)
10 Back Squats (115/75) 
 2 minute AMRAP
1 lap Run
Burpee Box Jumps in remaining time
 
Alternate between the 2 AMRAPs, doing a total of 4 sets of each. There should be no rest between AMRAPs!!  
 
If doing with a partner, add the scores of both athletes together.
Each rep in the Snatch/Squat AMRAP counts as 1.
Each Burpee + Box jump counts as 2. 
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Wednesday, February 20, 2013

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Because we're always trying to make our athletes bigger, better, faster, and stronger, we've added a Nutrition Blog to this 307 website. Check it out under "The 307" tab or click on the icon in the left margin of this page. You'll find information about optimal nutrition for your fitness lifestyle, as well as other recipes and tips. And, we're looking for your input. So if you have any tips, recipes, or ideas, email us at CrossFit307@gmail.com.

Skill: Snatch Balance 5 x 5

WOD: 12 Minute AMRAP

25 Air Squats

10 Deadlifts (225/155)

REC: Parallette "L" Sits 4 x :30