The 307 PROGRAM
WORKOUT OF THE DAY
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.
Weekly Warm Up: 10 Ring Dips, 5 Slow PVC Front Squats, 10 PVC Snatches (work through Burgener Warm up), 10 Knees to Elbow
Strength: One and a Quarter Front Squats 5x3
WOD: 10 Minute AMRAP
10 Power Cleans (95/65)
30 Double Unders
REC: EMOM for 10 Minutes
Even: 12 weighted pistols with KB at chest
Odd: 12 Walking Lunges with bell pressed overhead
CrossFit Frontier is looking for a few more volunteer judges for the Wyoming Open on August 3-4 in Cheyenne. If you're not competing but still want to be involved, this is a great way. Let us know. Here's a link.
Strength: Shoulder Press 5x3
WOD: "Incredible Hulk"
20 Min AMRAP
5 Deadlifts (115/75)
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back Squat
REC: Reverse Hyper and GHD Hip extensions/Ham Raises (3x10 each)
**The box will be closed July 4th but we will post an outdoor WOD for everyone. There will be no classes through the 7th but we will still post WODs that you can come in and get after.
Strength: Sumo Deadlift 7 reps EMOM for 10 mins @ 70% of max
WOD: 3 Rounds
3 minutes of work/2 minutes of rest
Row 500 M, then max front squats
Round 1 at 185/115
Round 2 at 135/95
Round 3 at 95/65
REC: Foam Roller and Lacrosse Ball
