Wednesday, January 30, 2013

If you are planning on coming to tomorrow's WOD, take a Rest Day today. Tomorrow's WOD will be long & gnarly.

Strength:  10 x 2 Snatch Balance

WOD:  5 Rounds for Time, 5 Minutes per Round, followed by 1 minute of rest.  Each round you will do the Double Unders and Wall Balls to start and in the remaining time max burpees.  Score is total number of burpees.  BRING YOUR OWN JUMPROPE!

50 Double Unders (200 singles)

30 Wall Balls (20/14)


REC:  2 Max Sets of Weighted Good Mornings (65/45)

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


Run 800 Meters.

Monday, October 8th, 2012

Howdy 307ers, you may have noticed the new leader boards in the box. We're hoping you find these as motivational and use them as something to work for. The programming going forward will begin to incorporate the different categories over time. We'll make a note in the daily posting when you have a chance to get your name on the board. Getting your name on the board will be dependent on coming to the class where we'll be testing the category. We'll keep track of the top 5 performers. This is a bit different from the previous Legends test where you could come in and say you want to be tested on one, so show up to class and get it on!

The other important side of this is developing a better understanding and enforcement of proper standards of movement. When Coaches give you the standards of movement and yell "hips below parallel" or "get that ball up to the blue line" or "get that kettlebell over head" and "head through the hole" it's because that is the fitness industry, and more specifically, CrossFit HQ's standard for proper execution of the movement where there is maximum benefit to the body. Many athletes have written scores on the board with an "rx" next to their names because they used the prescribed weight but range of motion was sorely lacking. That's not doing the workout "as prescribed" even though it's still hard work and can improve fitness, albeit in a less beneficial way. (this is why we emphasize scaling because it allows you to develop proper range of motion and thus maximum benefit to the body) Part of a workout being done "as prescribed" means you not only did the listed weight but you also had the proper range of motion. As we test these categories going forward, Coaches and Counters will be looking for proper range of motion as well as prescribed weight and rep count. Let The Fun Begin!

SQUAT SNATCH RE-TEST: The first 20-25 minutes of class will be for you to warm up, and work up to a new 1 rep max squat snatch. Good luck and post what you did to comments!

WOD: "Running Annie"


Double Unders

Abmat Sit ups

Sprint One Lap between rounds

REC: Banded or Weighted Good Mornings

Use a thicker band than last time and do 100 reps. If you use a bar, do a trainer bar or unweighted barbell as a max load and do 75 reps.

Monday, October 1st, 2012

Announcement: Starting tomorrow we are adding a Monday morning 5:15 class and a Tuesday evening 5:30 P.M.! Boo Yeah! Many of you had asked about having these classes and we heard you. So, show up and get your fit on.


 Run or Row as usual

 10 Air Squats against the wall

 10 GHD Hip Extensions

 10 Hand Stand Push Ups

 10 Pull Ups

SKILL: Knee Snatch w/ PVC

Practice the snatch from the knee position. As we get closer to the end of our Squat Snatch progression, developing explosive hips is essential to increasing your max, and just plain good for fitness and body awareness. You can increase weight to a trainer or regular barbell.

WOD: "McFlurry" (Hero WoD)

400 M run

21 cleans (185/135)

21 Pull ups

400 M Run

15 Thrusters (45/35)

15 Pull ups

400 M Run

9 Cleans (185/135)

9 Pull ups

400 M Run

Just so everybody does it the same way you only get one bar and Cleans are from the ground each time. So, you will start with the bar loaded to the weight you'll do Cleans at, then strip the bar for the thrusters, then add the weight back on for the final Cleans.

REC: GHD Sit Ups - 3x15. If you are working your way up and have been only going back to parallel, start increasing your depth with these sets.

If you sub Abmat Sit ups, do 100 Abmat Sit ups for time.