If you are volunteering for the 307 Throwdown and have not given me your shirt size yet, please contact me with that info. We want to order the shirts soon. Thank you!

Strength: Max Pull Up Attempt for the leaderboard, then Push Press 5x3

WOD: 5 RFT

20 Overhead Lunges (95/65)

15 Toes to Bar

REC: Tabata Abmat Sit Ups

*score is the lowest round of sit ups

CF307

August 1, 2013

Benchmarks, Tabata

Friday, August 2nd, 2013

CF307

August 1, 2013

Benchmarks, Tabata

Strength: Snatch Balance 6x1 (Go for max effort!)

WOD: "Isabel"

For time:

30 Snatches (135/95)

Time to get on the leaderboard!

REC: Tabata Express, part deux

4 rounds for each movement, instead of 8.

Deadlift (115/75)

Front Rack Lunge

Hang Clean

Back Squat

CF307

June 23, 2013

Benchmarks, Olympic Lifts, Tabata

Monday, June 24th, 2013

CF307

June 23, 2013

Benchmarks, Olympic Lifts, Tabata

DON'T FORGET that Jason's Friends is this Saturday from 9-11 A.M. We'll be announcing the WODs later this week.

WEEKLY WARM UP: 10 Toes to Bar, 10 Strict Pull Ups, 10 Clean and Jerks (45/15 max)

Strength: Overhead Squat 5x3

WOD: "Grace" (leaderboard)

30 Clean and Jerks for time (135/95)

REC: Tabata Express

4 rounds of each movement, no rest time between movements

Front Squat (95/65)

Push Press

Overhead Squat

Snatch