WOD: 5 Rounds
1 Minute Row for Calories
1 Minute max Burpees
1 Minute Double Unders
Rest 1 minute
Score is total Calories+Burpees+Double Unders
Saturday, Nov 2nd, 2013
WOD: For Time
"The Seven"
7 Rounds, 7 Reps of Each
Handstand Push Ups (Rx is 15# plates w/ an abmat)
Thrusters (135/95)
Knees to Elbows
Deadlifts (245/165)
Burpees
KB Swings (2/1.5)
Pull Ups
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.
Wednesday, Oct 9th, 2013
Don't forget that this saturday at 9:00a.m. is the second Judges meeting. Please be there, if you can. If you can't make it but still want to judge, please let me know ASAP. If you've already attended, you're welcome to come again.
Strength: Sumo Deadlift 6x2
WOD: For time
30,20,10
Deadlift (135/95)
Back Squat (135/95)
Burpees
REC: 3 Laps-KB Farmers Carry