WOD: For Time
Run 1 Mile
Lunge 1 Lap
Run 800 Meters
Lunge 1 Lap
Run 400 Meters
Lunge 1 Lap
Saturday, July 13th, 2013
Outdoor WOD: (The football field at KW or NC would work well for this)
2 Rounds for time:
100 Yards of each movement
Burpee Broad Jumps
Lunges
Crab Walk
Bear Crawl
*Oh, I almost forgot, run 100 yards between movements.
Remember, the Box is unavailable due to the CrossFit Olympic Lifting Seminar going on from 8-5. Thanks for your cooperation.
Thursday, July 4th, 2013
Happy Independence Day to the CrossFit307 family! Take time to realize how blessed we are to live in this country, eat some bar-b-que and get yer WOD on!
WOD: "July 4th, 2012"
Check your time from last year and beat it.
5 Rounds for time
40 Traveling Lunges
30 Sit Ups
20 Push Ups
10 Tuck Jumps
Saturday, June 22nd, 2013
WOD: "Filthy Fifty"
For time. Each movement must be completed before moving on.
50 Box jump (24/20)
50 Jumping pull-ups
50 Kettlebell swings (1.5/1)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (45/35)
50 Back extensions
50 Wall balls (20/14)
50 Burpees
50 Double unders