Monday, Oct 14th, 2013

Weekly Warm Up:  10 Pull Ups, 10 GHD Sit Ups, 10 PVC Overhead Squats, 

Strength: Overhead Squat 5x5

WOD: "Wittman"

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13th, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

7 Rounds for Time

15 KB Swings (1.5/1)

15 Power Cleans (95/65)

15 Box Jumps (24/20)

REC: 4x8 Turkish Get Ups (1.5/1)

Monday, Oct 7th, 2013

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

Saturday, August 31st, 2013

CrossFit307 is joining the larger CrossFit community in an effort to support the families of the 19 HotShot firefighters that lost their lives battling the Yarnell, Az blaze.  If you would like to make a donation, please follow this link.  https://hotshots19.crossfit.com/

WOD:  "HotShots 19"

6 Rounds for Time

30 squats

19 Power Cleans 135/95

7 strict pull ups

400 m run

Saturday, June 15th, 2013

Thanks to those of you who have signed up for Jason's Friends.  If you haven't signed up yet, there is still time but please get your registration with cash or check in as soon as possible.  There will be an individual WOD and a team-oriented WOD on June 29th.  The movements will be such that every single one of you can (and should) participate.  It's going to be a light-hearted atmosphere focused on the cause and not on a competition.  It'll be a fun time to get to know other CrossFitters and we hope to see you all there.

WOD:  

“Santiago”

7 Rounds for Time

18 Hang Squat Cleans (DB 35/25)

18 Pull Ups

10 Power Cleans(135/95)

10 HSPU