4012 Saturday 2/22/2025

A
2 lap run

into

2-4-6-8-10
Cal row
Box jump overs
Russian swing

B
Every 45 seconds for 12 minutes
2 power cleans

C
“WPTH”
4 rounds
P1: 40 sandbag step back lunges (100/75)
P2: 20 strict hspu or 100 feet handstand walk
*switch as desired*
8 Rope climbs
1 works, 1 rests

Target 15
Cap 20

@20:00

4 rounds
P1: 40 C2B pull-ups
P2: 20 KB goblet box step ups (70/53) 20” box
*switch as desired*
10 wall walks
1 works, 1 rests

Target 15
Cap 20

Flow:
P1 works on stepback lunges while p2 works on hspu or handstand walk, partners can switch whenever. When both movements are completed(shared burden of total reps) move to shared burden rope climbs. One round is both movements plus rope climbs and both movements plus wall walks. Continue format for 4 rounds. At the 20 minute mark, move to part two following the same format. Score is total time combined for both parts. Scale accordingly to be within the 20 minute cap.

4011 Friday 2/21/2025

A
Coach led warmup
(10 min)

B
13 min EMOM
1 Snatch

C
13.1
17 min AMRAP
40 Burpees
30 Snatch (75/45)
30 Burpees
30 Snatch (135/75)
20 Burpees
30 Snatch (165/100)
10 Burpees
Max Snatch (210/120)

D
5 min cooldown row or ride

4010 Thursday 2/20/2025

A
Coach led warmup
(15 min)

B
With a partner
100/75 Cal Row
100/75 Cal Ski
100/75 Cal Ride
*15 min timecap

C
6 rds
Max set T2B
rest 1 min

6 rds
Max set HSPU
rest 1 min
(15 min)

4009 Wednesday 2/19/2025

A
Roxanne vs Red Light

10 reps each of Partner PVC Complex

3 rds
10 Hollow Rocks
10 Supermans
:30s Squat hold
(10 min)

B
Thrusters
5-5-5
3-3-3
(15 min)

C
The Seven, partner
Alternate movements

7 Rounds for time:
7 handstand push-ups
7 thruster (135/95lb)
7 knees-to-elbows
7 deadlift (265/185lb)
7 burpees
7 KB swings (70/53lb)
7 pull-ups
*25 min timecap

4008 Tuesday 2/18/2025

A
Row 500
then
Banded shoulder pull sequence
then
2 Rounds
10 goblet squats
14 walking lunges
20 banded good mornings
(10 min)

B
Back Squats
6x3
*All sets at the same top weight from last week.
(15 min)

C
10 min EMOM
5 bar facing burpees + 5 OHS

-rest 2 min-

10 min EMOM
5 bar facing burpees + 5 pullups

4007 Monday 2/17/2025

A
Partner Warmup
P1: Row 250m
P2: long lunges + sun salute
-Switch-

P1: 90 sec of single unders and/or DU
P2: Bootstrap stretch
-Switch-

P1: 10 KB Deadlifts
P2: 10 Good mornings, no weight
-Switch-

P1: 8 ea single leg KB Deadlifts
P2: Stiff leg bearcrawl in a circle around your partner
-Switch-

With an empty barbell:
10 stiff legged deadlifts
10 good mornings
10 deadlifts
(15 min)

B
Deadlift
4-4-4-4
(15 min)

C
Annie
50-40-30-20-10
Double Unders
Abmat Situps
*12 min timecap

D
Coach led mobility
(5 min)

4006 Saturday 2/15/2025

A
500 meter row
10 Russian swing
10 tall box jump, step down
10 kb sumo deadlift high pull
10 tall box jump, step down
10 russian swing
500 meter row

B
Every 2 minutes for 16
Power clean
Low hang clean(below knee)
High hang clean
Low hang clean(below knee)
Power clean

C
"Iron Lung"
Set 1: 50/40 cal ride shared*

Rest 2 min

Set 2: 50/40 cal ski shared*

Rest 2 min

Set 3: 50/40 cal row shared

Set 1: However many seconds it takes for you and your partner to complete, is the amount of burpees shared immediately after completing calories.
Ex. 56 seconds to complete 50 calories = 56 shared burpees. Rest 2 minutes before starting next set.
If the calories take over a minute, convert to seconds. Ex. 1:10= 70 reps shared.

Set 2: same format as set one, but with burpee pull ups. Rest 2 minutes before starting next set.

Set 3: same as the first two sets, but with burpee box jump overs 30/24

4005 Friday 2/14/2025

A
Coach led warmup
(15 min)

B
Tempo Bench Press
5x5
*3 sec down, 2 sec pause
(15 min)

C
24.1
21 dumbbell snatches, arm 1 (50/35)
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
*15 min timecap

4004 Thursday 2/13/2025

A
Med Ball Team Warmup

Spend remaining time doing hip openers and shoulder openers
(15 min)

B
Rear Foot Elevated Split Squats
3x8 ea
(15 min)

C
5 min EMOM
Pick a skill: T2B, HSPU, or muscle ups

rest 2 min

5 min EMOM
Pick a skill: double unders, box jump overs, or wall balls

D
5 min Max plank, switch between sides and front as needed
(5 min)

4003 Wednesday 2/12/2025

A
Coach led warmup
(10 min)

B
Clean & Jerk
6x2
(15 min)

C
Shared Burden with a Partner
1000/750m Row
100 Med Ball Abmat Situps
100 Clean & Jerks (135/95)
100 Med Ball Abmat Situps
1000/750m Row
*25 min timecap

4002 Tuesday 2/11/2025

A
With a partner
P1: 250m row, steady pace
P2: Bootstrap squats
-switch-

P1: 250m row, moderate
P2: Banded pull throughs
-switch-

P1: 250m row, moderate
P2: Kip swings into kipping pullups
-switch-

P1: 250m row, hard
P2: Banded face pulls
-switch-

P1: 250m row, hard
P2: Banded pull aparts
-switch-
(15 min)

B
12 min EMOM
3 power snatch

C
"Lysander"
12 min AMRAP
1, 2, 3...
Devil's Press (50/35)
Ring Muscle Ups

D
5 min cooldown ride or row

4001 Monday 2/10/2025

A
3 min row
then
2 rounds
:30 pigeon hold, each leg
10 banded monster walk
15 goblet squats
5 box jumps, landing tall
(15 min)

B
Back Squats
6x2
*All sets at the same top weight.
(15 min)

C
22 KB Weighted step-ups (24/16)
22 KB swings
500m row

16 KB Weighted step-ups
16 KB swings
500m row

10 KB Weighted step-ups
10 KB swings
500m Row
*KB is held in goblet position for step ups.
*15 min timecap

4000 Saturday 2/8/2025

Today we are celebrating the 4000th WOD posted at the 307. We’ve posted a workout every Mon - Sat for over 13 years. How many have you done?

A
4 rds
Run 1 lap
10 plate ground to overhead
10 burpee step overs
:30 sec dball hold

B
The 307's 4000th Posted WOD Special

"4 for 4k"

*Read fully and carefully.
Team of 4
3 Athletes complete Station A, then 1 Athlete completes Station B. Rotate and repeat until each athlete has done Station B once (4x through).

Round 1
A: 8 synchro BURPEES
B: 2 Devils press + 100m SKI

Round 2
A: 8 synchro BURPEES
B: 2 Devils press + 100m SKI

Round 3
A: 8 synchro PLATE STEP OVERS
B: 2 Devils press + 100m SKI

Round 4
A:8 synchro PLATE STEP OVERS
B: 2 Devils press + 100m SKI

Round 5
A: 8 synchro T2B
B: 2 Devils press + 100m SKI

Round 6
A: 8 synchro T2B
B: 2 Dball cleans + 100m ROW

Round 7
A: 8 synchro PLATE STEP OVERS
B: 2 Dball cleans + 100m ROW

Round 8
A: 8 synchro PLATE STEP OVERS
B: 2 Dball cleans + 100m ROW

Round 9
A: 8 synchro BURPEES
B: 2 Dball cleans + 100m ROW

Round 10
A: 8 synchro BURPEES
B: 2 Dball cleans + 100m ROW

*Plate Step Overs (45/25) (20"), devil's press (50/35), dball cleans (150/100)
*Rower and skierg must be RESET for each person to ensure 100m each. This will equate to 4000m total.

*Flow: Athletes 1, 2, 3 will do synchro burpees, then athlete 4 will do devils press and ski. Then athlete 4 will move to burpees and athlete 1 will move to ski. 3 athletes will do burpees and 1 athlete does devils press and ski. Rotate through until all 4 athletes have completed the ski once. That completes round 1. Move to round 2 and repeat the same process. Rounds 1-5 are ski and rounds 6-10 are row.

3999 Friday 2/7/2025

Saturday we will be celebrating the 4000th WOD posted at the 307. Join us for a special one (teams of 4) at 9am.

A
Coach led warmup
(10 min)

B
10 min EMOM
Min 1: 30 DU
Min 2: 10 T2B

C
16.5
21-18-15-12-9-6-3 reps for time of:
Thrusters (95/65lb)
Bar facing burpees
*20 min timecap

D
Coach led mobility
(5 min)

3998 Thursday 2/6/2025

A
Coach led warmup
(15 min)

B
Strict Press
5x3

Push Press
5x3
(20 min)

C
5 x 250m row sprints
(15 min)

3997 Wednesday 2/5/2025

A
2 min Row

2 rds
50' Walking lunges
25' Inch worms
10ea Front to Back leg swings with ground touch on back swing
20 Mountain Climbers

2 rds
20 shorty band side steps, each direction
10 band pull aparts
10 dynamic pigeon stretches, each side
(10 min)

B
Deadlift
3-3-3-3-3
(15 min)

C
Shared Burden with a Partner

Rd 1: 5 min
Rd 2: 5 min
Rd 3: 5 min
Rd 4: 6 min

40 DB Step Overs (50s/35s) 20"
40/30 Cal ride
Max Reps Bench Press (185/125) in remaining time
*Rest 1 min between rds
(24 min)

3996 Tuesday 2/4/2025

A
Ride 30/24 Cal
1 min pigeon stretch (:30 ea)

3 rds
10 good mornings
10 muscle cleans
10 shoulder to overhead

Ride 30/24 Cal
(10 min)

B
Power Cleans
2x2 @ 60%
2x2 @ 70%
2x2 @ 75%
2x2 @ 80%
(25 min)

C
12 min AMRAP
25ft DB walking lunges (50/35lb)
8 wall facing HSPU
25ft DB walking lunges
8 push-ups

3995 Monday 2/3/2025

A
Row 500m
3 rds
15 pushups
10 kip swings
5 strict pullups
(10 min)

B
Bench Press
1x5 50%
1x3 60%
1x2 70%
1x1 75%
1x1+ 80%
(20 min)

C
For time
1k row
12 ring muscle-ups
48 abmat sit-ups

750m row
9 ring muscle-ups
36 abmat sit-ups

500m row
6 ring muscle-ups
24 abmat sit-ups
*20 min timecap

3994 Saturday 2/1/2025

WE WILL BE CELEBRATING OUR 4000TH POSTED WOD AT THE 307 NEXT SATURDAY (2/8) WITH A COMMUNITY WORKOUT. THE WORKOUT WILL BE FOR A TEAM OF 4. WE WILL BE STARTING THE WORKOUT AT 9AM SO SHOW UP EARLY TO GET WARMED UP.

A
2 rounds
2 lap run
50 feet walking lunge
10/10 kb bottoms up press
:30 second handstand hold

B
Every 45 seconds for 12 minutes
2-4 Dumbbell snatches*
Do not use a light dumbbell, go heavy

C
“Gym, Tan, Laundry”

10 rounds for time
P1:
1 lap run

P2:
50 feet KB front rack lunge 53’s/35’s
3 wall walk

Flow:
Both partners are working at the same time. P1 will run 1 lap while p2 does lunge and wall walks, partners then switch. When both partners complete run and the lunge/wall walks, that equals one round.
Target: 25 min
Cap: 30 min

3993 Friday 1/31/2025

A
Coach led warmup
(15 min)

B
12 min EMOM
Min 1: 5 OHS
Min 2: 5 Strict Pullups

C
14.4
14 min AMRAP
60 cal row
50 toes-to-bars
40 wall balls (20/14lb)
30 cleans (135/95lb)
20 muscle-ups

D
3 min Cooldown Ride