Monday, Oct 21st, 2013

Congratulations to everyone who competed in the first ever 307Throwdown! We are so proud of all of the athletes from CF307 for competing and giving everything you had to every workout.  Our gym brought home the 1st and 2nd place spots!  We are especially thankful and proud of the CrossFit307 community.  The event ran perfectly with all the help from our volunteers and judges.  The first ever Throwdown was amazing and we plan to do it again because of you all!

Weekly Warm Up:  10 Ring Rows (strict plank), 10 KB or DB windmills ea. side, 10 slow wall squats (20 sec down/20 sec up)

Strength:  Back Rack Lunge 3x10 each leg

WOD:  CrossFit Open WOD 12.1

7 Min AMRAP of Burpees

(Let's see who's really dedicated...)

REC:  5 Rounds

5 Deadhang strict pull ups, immediatelly into max ring dips.  Rest til recovered between rounds.  Score is total Ring Dips. 

Thursday, Oct 17th, 2013

Strength:  Push Press 5x5

WOD:  10 Rounds

6 Hang Snatch, rest 1 minute between rounds.

Post load and time for score

REC:  EMOM for 12 minutes,

even minutes do 25 Double Unders

odd minutes do 6 dumbbell squat cleans

Thursday, Oct 3rd, 2013

Strength:  3 rounds of max Strict Pull Ups

WOD:  10 Rounds

10 Hang Cleans (135/95)

Rest 1 minute between rounds

REC:  8 Minutes, every minute on the minute.

Even minutes do 8 burpee wall balls, Odd minutes do 25 Double Unders

Wednesday, February 27, 2013

Mad props to Angie for getting her Bar Muscle Up! Lots of hard work paying off!

Today is another Leaderboard WOD. Come to class and get a chance to get on the board for an RX effort!

Strength: 5 x 5 Hanging High Pulls

Instruction: Squat Snatch

WOD: Leaderboard WOD

"Amanda"

9 - 7 - 5

Muscle Ups

Squat Snatches (135 / 95)

REC:Max Time Wall Sit Hold - Handshake to the last person wall-sitting!