Friday, May 24th, 2013

Strength:  Squat Snatch 2 reps on every :30 for 8 Minutes

WOD:  12 Minute AMRAP

800 Meter Run, then

1 Muscle Up

1 High Box jump (38/32) (set 2 #45 bumper plates on the 30" box for 38 and 1 #15 bumper on the 30 inch box for 32")

2 Muscle Ups

2 High Box jumps

3,3

4,4 and so on...

REC:  Shared 2k Rowing Challenge.  Coach will have the liberty to set up even teams, whether that's teams of 2, 3 or more based on how many people are in class.  Coach will do their best to create evenly able teams as well. First team done does 6 burpees, second team done does 9 burpees, 3rd team done does 12 burpees and so on (increasing by 3 reps) until all the teams are done.  Every Second Counts! 

Thursday, January 10th, 2013

Strength & Skill Day

Strength:  Clean Ladder - 30 seconds to attempt each level(weights will be set up and each person will work as far through the ladder as they can).  Each athlete will then do five reps at the highest level done successfully.

(M) - 95-135-155-185-225-255-285-315

(F) - 65-95-115-135-155-185-205-225

WOD:  9-7-5

Thrusters (155/115)

Muscle Ups (Ring or Bar, whichever is more difficult for you)(Substitution for Muscle Ups will be 3 pull ups and 3 ring dips per muscle up, no more banded or jumping muscle ups)

REC:  Shared burden mile

Saturday, January 5th, 2013

Today's WOD is a send-off to Josh Sorenson.  He's been at the 307 since the beginning and has made great strides since first starting CrossFit.  Josh is heading back to Laramie to finish up his degree.  So, this WOD contains some of his favorite movements.  Good Luck, Josh!  Represent us well at 7220.

WOD:  "Sorenson's Faves"

4 Rounds for time

3 Squat Snatches (135/95)

5 Muscle Ups

7 Deadlifts (255/185)

9 Handstand Push Ups

25 Abmat Sit Ups

50 Double Unders

then,

Run 800 Meters.

Friday, December 21st, 2012

WOD:  "KJ's Killer Christmas WOD" or "Partner WOD for the End of the World" (45 minute tapout)

With a partner, complete each move before moving on, divide reps between partners as needed.

1K Row

100 Power Snatches (95/65)

100 Burpee Wall Balls (20/14)

100 GHD Sit Ups or Abmat Sit ups

100 Pull Ups

100 Box jumps (24/20)

1K Row

10 Muscle Ups

Oh, and each person runs one lap after each movement. 

Here's our vid of this WOD from last Xmas.

If the world hasn't been consumed by a giant fireball by the time you're done with this, spend some extra time on the foam roller.