Monday, Nov. 11th, 2013

CrossFit307 would like to thank all those who have served our country and community!

 

Weekly Warm Up:  10 Toes to Bar, 10 Lunges, 5 Knee Jumps, 5 Ring Dips

Strength: Back Squat 5x3 (Hopefully all of you are tracking your progress in the strength work so you know how to build on the back squats we did a couple weeks ago.  If not, start tracking it!)

WOD:  6 Rounds For Time

5 Hang Cleans (155/105)

10 Walking Lunges

REC:  Death by 20 Meters.  Cones will be set up at front and back of the box.  Run 1 length in minute 1, 2 lengths in minute 2 and so on until the clock catches you.  Log what round you were caught on. 

Friday, Nov 8th, 2013

Strength:  Hang Squat Clean and Jerk, 2 reps every :30 for 8 Minutes

WOD:  6 Rounds for Time

Sprint 1 Lap

20 Wall Balls (20/14)

REC:  Kettlebell Waiter Walks (kettlebell locked out over head)

2 total laps, rest 2 mins between laps.

Wednesday, Nov 6th, 2013

Strength:  Good Mornings 3x10

WOD:  For time

25,20,15,10,5

Front Squats (115/75)

Hands off Deck Push Ups

REC:  Tabata "L" holds on the wall.  Feet are on the wall and hands are planted directly below the shoulders.  Your body should form a perfect "L" with legs parallel to the ground.

Happy Halloween, 2013!

There is a normal thursday class schedule today.  Be sure to wear your best Halloween costumes!

Strength:  Strict Pull Ups 3x max reps

WOD:  15 Min AMRAP

1, 2, 3...Squat Clean (185/115)

1, 2, 3...Muscle Ups (scale with 3 pull ups and 3 dips per muscle up)

Rd 1 is 1 Squat Clean and 1 Muscle Up.  Rd 2 is 2 of each and so on.

REC:  100 Double Unders for time