Jason's Friends and Friday, June 7th, 2013

Lifetime Health and Fitness is hosting the annual Jason's Friends Fundraiser on June 29th. This is a great local charity started by one of our very own, so get signed up. Registration is $40.00 per person, gets you a t-shirt and every penny goes to the Jason's Friends Foundation. Registration forms are at the front desk and will only be open for a week or two so we can get shirts ordered, so don't delay! 

Strength:  Kettlebell Snatch (2/1.5)  3x each side to failure

WOD:  Partner WOD (repeat of 11/2/12) 

Two person teams, one person works at a time

800 M Run

100 Hang Cleans (135/95)

100 Deadlifts (135/95)

800 M Run

100 Push ups

100 Pull ups

800 M Run

100 OH Walking Lunges (45/35# plate)

100 Box jumps (24/20)

800 M Run

200 DUs/400 Singles

100 Burpees

REC:  Foam Roller

Friday, May 31st, 2013

The CrossFit307 Family would like to give a big "Oo-Rah!" to Chris Durtsche, one of our noon wodders.  He is leaving us this Sunday to become one of the Few, the Proud, The Marines.  Chris has been using CrossFit as a way to prepare himself physically and mentally for the challenges ahead and we're confident in his future.  If you would like to wish him well, there will be a short send off after the noon wod.  Thank you Chris and God Speed.

   

Strength:  Hang Clean 5 reps EMOM for 10 Minutes (Get as heavy as you can)

WOD:  "The Chief"  (Last completed on July 11, 2012)

5 Rounds

3 minutes of work/1 minute of rest

3 cleans (135/95)

6 Push Ups

9 Air Squats

REC:  Foam Roller

Friday, May 17, 2013

Strength: 3 x Max Reps Thrusters (135 / 95) Go to failure on these, for every round.

WOD: Justin's Mutation

5 Rounds

5 Plyo Push Ups

10 Front Squats (155 / 115)

15 Power Cleans (155 / 115)

20 Double Unders

We first did this WOD seven months ago, on October 19th of last year. Check your WOD books for your times and weights; watch the demo video to get motivated; and come ready to set a PR on this 307 Original Benchmark WOD!

WOD Demo: 101912 - Justin's Mutation from LifeTime on Vimeo.

REC: Coach-led Hip Mobility work.