Strength: Deadlift 6x2
WOD: "Christine"
3 Rounds for Time
500 m Row
12 Deadlifts @ Body Weight
21 Box Jumps (24/20)
REC: 100 Public Schoolers (Wall ball sit ups with a partner)
Monday, May 6th, 2013
Strength: Back Rack Lunge 3x10-12
WOD: "Bar Fight"
3 Rounds, Five minutes of work and one minute of rest
Clapping Push Ups
Chest-to-Bar Pull Ups (chest must make contact with the bar for the rep to count)
Box Jumps (30/24)
Push Press (115/75)
Back Squat (115/75)
Rest
*Scored the same way as Fight-Gone-Bad
REC: 100 Abmat Sit Ups for time
New Years Day 2013!
We hope everyone had a happy and safe New Year! We want to hear what you've accomplished over the past year. So, post to comments your favorite accomplishments from your training; where you started, where you are now and where you want to be.
Remember, there are no classes today.
SKILL: Double Under and muscle up practice for ten minutes. These are both in the WOD on saturday, so practice them. We're 9 weeks out from the Open. If you're planning on competing in the Open (and you all should be), you've got to get muscle ups. If you are weak in the transition, work on the transition. If you aren't strong enough to get the muscle up, get strong enough. The time is now to start achieving these skills. Put in the extra work to get over the hump and don't accept less from yourself. Banded Muscle Ups will no longer be allowed as a scale for muscle ups in a WOD. You've got to develop the strength to get them.
WOD: "Ivan the Terrible"
50-40-30-20-10 Rest 90 seconds between rounds
Lunges
Push Ups
Abmat Sit Ups
Single Unders
REC: 3x15 Reverse Hypers and GHD Hip Extensions
Friday, October 5th, 2012
Perhaps you noticed the link on the left for the CrossFit Olympic Lifting Specialty Seminar. CrossFit 307 is excited to be hosting the specialty seminar next July! Yes, that's a ways out, but that's how much demand there is for Coach Burgener and his trainers. There is a 40 seat cap and these seminars are posted on HQ's website as well so there will be people signing up from all over. Click the link on the left for more details.
Reminder for those of you doing the Ta-Ta Trot on Saturday. Coach Ari would like everyone to meet by the registration table at 7:45 a.m. Dress warm and wear your CF307/Lifetime gear to represent! Have fun!
Strength:
Hang Snatch, 5 reps Every minute on the Minute for ten minutes. Pick your own weight, increase the weight every two minutes. Set up your station with the weight increments you'll be doing.
WOD: Baby Bear Complex
5 Rounds
Power Clean
Front Squat
Push Press (not jerk!)
Back Squat
Push Press
You only get one bar. Four times through the sequence equals one round. Rest as much as needed but NOT with the bar on the ground.
REC: Foam Roller and Lacrosse Ball