Walking Lunges

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. 

Monday, Oct 7th, 2013

Weekly Warm Up: 10 Ring Dips, 5 Slow PVC Front Squats, 10 PVC Snatches (work through Burgener Warm up), 10 Knees to Elbow

Strength: One and a Quarter Front Squats 5x3

WOD: 10 Minute AMRAP

10 Power Cleans (95/65)

30 Double Unders

REC: EMOM for 10 Minutes

Even: 12 weighted pistols with KB at chest

Odd: 12 Walking Lunges with bell pressed overhead

Friday, Sept 27th, 2013

Strength:  Hang Squat Clean - 1 rep every :30 for 5 Mins

WOD:  For Time (recognize this?)

50 reps of each of the following,

Double Unders


Back Extensions (on GHD)

Shoulder to Overhead (45)

Knees to Elbows

Walking Lunges

KB Swings (16kg)

Jumping Pull Ups

Box Jumps (24)

REC:  Foam Roller