Push Jerk

Tuesday, June 18th, 2013

Get your registrations in for Jason's Friends.  This will be your last reminder.  We need to get shirts ordered.  Thank You!

Strength:  Hand Stand Push Ups 3x to failure

WOD:  Run 400 Meters

30 Deadlifts (205/135)

Run 400 Meters

30 Power Cleans (175/105)

Run again

30 Push Jerks (145/85)

Run

30 Sumo Deadlift High Pull (115/65)

Run

REC:  Superman/Hollow Rock work

Many of you had questions about what a hollow rock is, so here's a video.  Watch please.

Tuesday, June 11th, 2013

Don't Forget To Get Signed Up for JASON'S FRIENDS!  June 29th from 9-11 A.M.

Strength:  Push Jerk 10 x 2

WOD:  20 Min AMRAP

5 Pull Ups

10 Push Press (95/65)

15 Thrusters

REC:  Double Under test for the leaderboard.  Remember, you MUST be in class and have a counter or have a coach count for you in order to get on the leaderboard.

Deep Thoughts:  CrossFit307 is powered by Integrity.  What does this mean to you?

 

 

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Tuesday, March 26th, 2013

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STRENGTH:  Push Jerk 9x1

WOD:  The Chief's Grizzly Bear Complex

20 Minute AMRAP

5 Snatch (135/95)

5 Overhead Squat

5 Back Squat

5 Behind the Neck Push Press

Your score is your total rounds and reps, one of your goals should be to put the bar down as little as possible, especially not in the middle of a round.  

REC: Foam Roller