Saturday, August 31st, 2013

CrossFit307 is joining the larger CrossFit community in an effort to support the families of the 19 HotShot firefighters that lost their lives battling the Yarnell, Az blaze.  If you would like to make a donation, please follow this link.  https://hotshots19.crossfit.com/

WOD:  "HotShots 19"

6 Rounds for Time

30 squats

19 Power Cleans 135/95

7 strict pull ups

400 m run

Monday, July 1st, 2013

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)