Strength: Bent Over Row 3x10
WOD: For Time
50 Bench Press @ body weight. 20 Ring Rows every time you rack the bar.
REC: Coach led Box Squats
Saturday, Sept 28th, 2013
WOD: For Time
I blew it on including the wall balls in "Filthy Fifty", but never fear, you'll get to make it up in this wod.
200 Double Unders
100 Push Ups
80 Ring Rows
60 Toes-to-Bar
40 Burpee Wall Balls (20/14)
20 Box Jumps
10 HSPU
Friday, February 1st, 2013
Our newest graduating class of OnRampers after their second round of the Baseline WOD. We had two classes graduate in January, each with about 20 people. It's awesome to see all the new faces. Make sure you introduce yourself when you see them!
Skill: Pistol Practice 3x10 (focus on sitting back on your heels to develop the proper leg strength.)
WOD: Tabata (8 rounds per movement, 20 seconds of work followed by 10 seconds of rest)
Row for distance
Front Squat (95/65)
Toes to Bar
Sumo Deadlift High Pull (95/65)
**You'll do all rounds of one movement before moving on to the next movement. Lowest round of each movement is your score for that movement. Split up the order so there are enough rowers.)
REC: 100 Ring Rows for time (Don't skip the REC, this one in particular will help develop pull ups and muscle up strength)
November 24th, 2012
Hopefully you all enjoyed "Black Friday", now it's time for Suit-Up Saturday!
This is a partner WOD. Coordinate with each other to show up at the same time and get ready to do battle...CrossFit307 style!
WOD: 100 of everything, one partner works at a time. If you're flying solo on this one, just do half of everything.
Wall Balls
Burpees
Ring Dips
Ring Rows
Push Ups
Power Snatch (95/65)
Abmat Sit Ups
Knees to Elbows
High Flutter Kicks (straight legs, alternating kicks, go from two inches off the ground to a 90-degree angle)
Have fun!