Back Squat

Monday, Nov. 11th, 2013

CrossFit307 would like to thank all those who have served our country and community!


Weekly Warm Up:  10 Toes to Bar, 10 Lunges, 5 Knee Jumps, 5 Ring Dips

Strength: Back Squat 5x3 (Hopefully all of you are tracking your progress in the strength work so you know how to build on the back squats we did a couple weeks ago.  If not, start tracking it!)

WOD:  6 Rounds For Time

5 Hang Cleans (155/105)

10 Walking Lunges

REC:  Death by 20 Meters.  Cones will be set up at front and back of the box.  Run 1 length in minute 1, 2 lengths in minute 2 and so on until the clock catches you.  Log what round you were caught on. 

Wednesday, Oct 9th, 2013

Don't forget that this saturday at 9:00a.m. is the second Judges meeting.  Please be there, if you can.  If you can't make it but still want to judge, please let me know ASAP.  If you've already attended, you're welcome to come again.

Strength:  Sumo Deadlift 6x2

WOD:  For time


Deadlift (135/95)

Back Squat (135/95)


REC:  3 Laps-KB Farmers Carry

Monday, Sept 30, 2013

Weekly Warm Up:  10 Push Ups, 10 Reverse Hypers, 10 Pull Ups, 10 Abmat Sit Ups

Strength:  5x5 Back Squat



7:00 minute AMRAP, 5 Clean and Jerks (135/75) & 5 GI Janes

Rest 2:00

5:00 minute AMRAP,  3 Clean and Jerks (155/95) & 3 GI Janes

Rest 2:00

3:00 minute AMRAP, 1 Clean and Jerk (185/115) & 1 GI Jane

REC:  3x12 Banded Good Mornings