The 307 PROGRAM
WORKOUT OF THE DAY
There is a normal thursday class schedule today. Be sure to wear your best Halloween costumes!
Strength: Strict Pull Ups 3x max reps
WOD: 15 Min AMRAP
1, 2, 3...Squat Clean (185/115)
1, 2, 3...Muscle Ups (scale with 3 pull ups and 3 dips per muscle up)
Rd 1 is 1 Squat Clean and 1 Muscle Up. Rd 2 is 2 of each and so on.
REC: 100 Double Unders for time
Congratulations to everyone who competed in the first ever 307Throwdown! We are so proud of all of the athletes from CF307 for competing and giving everything you had to every workout. Our gym brought home the 1st and 2nd place spots! We are especially thankful and proud of the CrossFit307 community. The event ran perfectly with all the help from our volunteers and judges. The first ever Throwdown was amazing and we plan to do it again because of you all!
Weekly Warm Up: 10 Ring Rows (strict plank), 10 KB or DB windmills ea. side, 10 slow wall squats (20 sec down/20 sec up)
Strength: Back Rack Lunge 3x10 each leg
WOD: CrossFit Open WOD 12.1
7 Min AMRAP of Burpees
(Let's see who's really dedicated...)
REC: 5 Rounds
5 Deadhang strict pull ups, immediatelly into max ring dips. Rest til recovered between rounds. Score is total Ring Dips.
Strength: 3 rounds of max Strict Pull Ups
WOD: 10 Rounds
10 Hang Cleans (135/95)
Rest 1 minute between rounds
REC: 8 Minutes, every minute on the minute.
Even minutes do 8 burpee wall balls, Odd minutes do 25 Double Unders
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
