The 307 PROGRAM
WORKOUT OF THE DAY
Let's start the week off with some PR's!
Weekly Warm Up: 10 GHD Hip Extensions, 10 V-Ups, 10 Overhead squats (PVC), 10 Push Ups
Strength: Back Squat 12x1 (time to get on the leaderboard)
WOD: 75 Hand Stand Push Ups with:
1 Round of Cindy every 90 seconds. (A round of Cindy consists of 5 Pull Ups, 10 Push Ups and 15 Squats)
REC: 800 M Run (Sprint one lap, rest :30 seconds)
Thanks to those of you who have signed up for Jason's Friends. If you haven't signed up yet, there is still time but please get your registration with cash or check in as soon as possible. There will be an individual WOD and a team-oriented WOD on June 29th. The movements will be such that every single one of you can (and should) participate. It's going to be a light-hearted atmosphere focused on the cause and not on a competition. It'll be a fun time to get to know other CrossFitters and we hope to see you all there.
WOD:
“Santiago”
7 Rounds for Time
18 Hang Squat Cleans (DB 35/25)
18 Pull Ups
10 Power Cleans(135/95)
10 HSPU
The CrossFit Open is Here!!! The first WOD will be announced at 6:00 P.M. MST. We've got a great group of athletes signed up to participate, including a large number of our newest OnRamp graduates, which is friggin' awesome! This is an opportunity for all of you to see where you are at. Times like these are when we often find out the most about ourselves and discover that we are stronger than we thought. Get signed up, even if you don't feel like you do the WODs rx'd, just get signed up and participate. It's an incredible atmosphere and if you're on the fence, I promise you won't regret it. Any guesses on what the first WOD will be? Post your guess to comments.
Saturdays will be busy with the majority of people going for broke. A sign up sheet will be in the box Wednesday night or Thursday for time slots on Saturday morning. If you can't make it Saturday morning, you can also come Thursday at 6:00 pm or Friday at noon. Contact a coach if those don't work.
Strength: Shoulder Press 5-5-5-5-5-5-5
We've programmed in a small press progression over the next three weeks, starting with shoulder press at a higher volume and working up to a one rep push jerk max. Keep track of what weight you do today's reps at because the goal will be to increase by 30% next week when we do Push Press.
WOD: Mainsite WOD
For time
30 HSPU
40 Pull Ups
50 KB Swings (1.5/1)
60 Abmat Sit Ups
70 Burpees
REC: 90 seconds of max ring dips, followed by 5 minutes of Double Under practice.
Today brings another chance to get on the Leaderboard with the Girl WOD, "Mary." Check out this WOD demo by 2 amazing CrossFit Kids athletes, and future CrossFit Games Champions. Then, come to class, and get it done!
Strength: Turkish Get Ups 5 x 5 - Use a different implement every round
WOD: "Mary"
20 Minute AMRAP
5 Hand Stand Push Ups
10 Pistols
15 Pull Ups
REC: Shared Burden Mile - broken into 3 lap increments
