Games Events

Monday, Oct 21st, 2013

Congratulations to everyone who competed in the first ever 307Throwdown! We are so proud of all of the athletes from CF307 for competing and giving everything you had to every workout.  Our gym brought home the 1st and 2nd place spots!  We are especially thankful and proud of the CrossFit307 community.  The event ran perfectly with all the help from our volunteers and judges.  The first ever Throwdown was amazing and we plan to do it again because of you all!

Weekly Warm Up:  10 Ring Rows (strict plank), 10 KB or DB windmills ea. side, 10 slow wall squats (20 sec down/20 sec up)

Strength:  Back Rack Lunge 3x10 each leg

WOD:  CrossFit Open WOD 12.1

7 Min AMRAP of Burpees

(Let's see who's really dedicated...)

REC:  5 Rounds

5 Deadhang strict pull ups, immediatelly into max ring dips.  Rest til recovered between rounds.  Score is total Ring Dips. 

Saturday, Oct 5th, 2013

**Remember, the Judges meeting is at 9:00 a.m. tomorrow, weather permitting, another one will be held the 12th if you can't make it tomorrow.  Also, athletes competing in the Throwdown are meeting at 10:00 a.m. tomorrow morning.  Please post any questions to comments.  See you in the morning!

WOD:  For Time

2013 Games Event

In teams of 2, one person working at a time,

100 Wall Balls

100 Chest-to-Bar Pull Ups

100 Pistols

100 DB Snatches (70/50) (Check for heavier DBs over by the windows.  Please return them when you're done)

Friday, October 4th, 2013

CrossFit 307 is proud to announce that one of it's own is now also one of Mills Finest!  Can you guess who it is?  Congratulations, Officer!

Strength:  Muscle Snatch 3x5

WOD:  Open WOD 11.3


Squat Clean and Jerk (165/105)

Clean is one rep and jerk is one rep.  Must get the Jerk before moving back to clean.

REC:  2500K partner row.  Switch every 250 meters, while one rows, the other holds plank.