3905 Saturday 10/19/2024

A
4 minutes on machine of choice

Into
20-15-10
Air squat
Kip swings
Plank shoulder taps

B
16 min EMOM
Min 1: T2B
Min 2: Pull-ups
Min 3: Hspu
Min 4: C2B
*Choose a number that you can maintain unbroken throughout for each movement

C
20 min AMRAP
With a partner
“Genu Valgum”
25’ synchro front rack lunges (95/65)
20 box jump overs (24/20), shared burden
25’ synchro back rack lunge (95/65)
20 shoulder to overhead (95/65), shared burden
25’ synchro overhead lunge (95/65)
20 alternating shoulder sandbag thruster (100/75), shared burden
*At 10 minutes do 30 sandbag cleans (100/75), shared burden

3904 Friday 10/18/2024

A
1 lap run
10 kb bent over rows, each
1 lap run
10 kb deadlifts
1 lap run
10 pushups
1 lap run
10 scap pullups
(10 min)

B
16 min EMOM
2 Turkish Getups
*Same arm each set. Alternate arms every min.

C
On a 4 min clock, perform:

16 ring muscle-ups
With remaining time, perform:
AMRAP: Alternating single arm devils press (50/35)

On a 3 min clock, perform:
12 ring muscle-ups
With remaining time, perform:
AMRAP: Alternating single arm devils press (50/35)

On a 2 min clock, perform:
9 ring muscle-ups
With remaining time, perform:
AMRAP: Alternating single arm devils press (50/35)
(9 min)

D
Coach led mobility
(5 min)

3903 Thursday 10/17/2024

A
2 min ride
30 single unders
10 leg swings front to back
30 single unders - fast jump
10 bootstrap squats
30 double unders or attempts
10 good mornings to squat
(10 min)

B
Good Mornings
5x5
(15 min)

C
With a Partner:
10 rounds - each

P1: 30 sec double-unders
P2: rest
-Switch-

P1: 30 sec back squats (135/95lb)
P2: rest
-Switch-
(20 min)

3902 Wednesday 10/16/2024

A
2 rds
Crab walk 50'
Backwards Crab walk 50'

Then
10 pushups
5 burpees
10 pushups with a twist
5 burpees with tuck jump
10 clapping pushups
5 burpees with a cossack squat on each side

Then
Accumulate 30 sec of each:
Superman
Hollow rocks
(10 min)

B
Bench Press
1x5 50%
1x3 60%
1x2 70%
1x1 75%
1x1 80%
1x1 85%
1x1+ 90%
(20 min)

C
0-3 min: perform 30 bar facing burpees

3-6 min: perform 40 barbell cossack squats (65/45lb)

6-9 min: perform 2 min L-sit

9+ min: perform, 3 rounds:

10 burpee over-the-barbell
10 BB cossack squats
accumulate 2 min in L-sit
(15 min)

3901 Tuesday 10/15/2024

A
3 min Cardio of choice

4 rds
:15 sec Mountain Climbers, :15 sec rest
:15 sec Handstand hold, :15 sec rest

Then,
2 Turkish Getups on each side
(10 min)

B
Split jerks
5-5-3-3-1-1
(25 min)

C
3 min Tabata (20/10 sec)
Empty Barbell Strict Presses

3 min Tabata (20/10 sec)
Deadbugs

D
3 Rounds
10 bird dog rows each arm
10 reverse flys

3900 Monday 10/14/2024

A
Coach led warmup
(10 min)

B
Back Squat Jumps
4x5
*These should be light enough that you can move quickly and control the bar on your back.
(10 min)

C
Shared burden with a partner
20 deadlifts (275/185lb)
Run 400m
20 KB swings (70/53lb)
Run 400m
20 overhead squats (115/75lb)
Run 400m
20 burpees
Run 400m
20 chest-to-bar pull-ups
Run 400m
20 box jump overs (24/20)
Run 400m
20 DB squat cleans (40/25lb)
Run 400m
*Partners run together
*25 min timecap

3899 Saturday 10/12/2024

A
2 minute ride

Into
20 prone Superman extensions
20 hollow rock
20 walking lunge
20 wallball squats

B
4 sets
100’ barbell zerchers carry
(Rack length x2 = 100')

C
“20 Minute Abs”

20 minute amrap
P1:
8 T2b
8 burpee box get over (24/20)

P2:
15/12 cal row

*at 10 minutes reverse order to:
8 burpee box get overs
8 T2B

P1 does T2b and burpees while p2 is rowing. Switch when both partners are done with their work. At the 10 minute mark reverse order to burpees first then T2b.

3898 Friday 10/11/2024

A
Coach led warmup
(10 min)

B
Back Squats
3x 5+10
*5 reps w/3 sec pause in the bottom, 10 reps w/ no pause
(15 min)

C
50 DB suitcase deadlifts (L) (50/35)
40 single arm push press (L)
1 lap single arm suitcase carry (L)
6 lap run
1 lap single arm suitcase carry (R)
40 single arm push press (R)
50 DB suitcase deadlifts (R)
*18 min timecap

D
Coach led mobility
(5 min)

3897 Thursday 10/10/2024

A
3 min cardio of choice

2 rds
10 slow wall slides
10 down dog to up dog
10 samson stretch
10 pushups w/ pause near the bottom

3 rds
20 double unders
10 sec handstand hold
(15 min)

B
Power snatches
4-4-4-4
(15 min)

C
3 rounds for max reps of each movement
2 min: double-unders
2 min: HSPU
2 min: row for cal
(18 min)

3896 Wednesday 10/9/2024

A
With a partner, share the reps
60 walking lunges - partner does samson stretch
50 mountain climbers - partner does plate squat hold (plate out and up)
40 plate jump on & overs - partner does leg swings
30 plate ground to overhead - partner does supine plank hold
20 plate squats - partner does warrior stretch
10 lateral plate jumps - each
(10 min)

B
Deadlifts
4x8
(15 min)

C
AMRAP 20 min
Shared burden with a partner
8x 25' bear crawls
12 alt MB pistols (20/14lb)
12 MB sit-ups
12 MB bear hug squats

3895 Tuesday 10/8/2024

A
Coach led warmup
(10 min)

B
Split jerks
5-5-5-3-3-3
(20 min)

C
Every 3 min x 5 rounds
9 burpee box jump overs (24/20)
12 back rack walking lunges (115/75)

D
Coach led mobility
(5 min)

3894 Monday 10/7/2024

A
2 rds
Crab walk 50'
10 clapping pushups
10 squat jumps
Backwards Crab walk 50'
10 clapping pushups
10 squat jumps

Then,
Ride 10/8 cal, moderate
10 Scap Pullups

Ride 10/8 cal, harder
10 Strict Pullups

Ride 10/8 cal, hard
10 Kipping Pullups

(15 min)

B
Bench Press
1x1 70%
1x1 77.5%
4x3 82.5%
1x3+ 82.5%
(20 min)

C
Fran
21-15-9
Thrusters (95/65)
Pullups
*8 min timecap

D
Coach led cooldown
(5 min)

3893 Saturday 10/5/2024

A
3 rounds
10 cal ski
10 kb bottoms up press
10 barbell hang muscle snatch
10 barbell overhead squats

B
Build to a heavy complex
2 hang snatch
1 snatch

C
“Red Beans and Rice”
10-1
Snatches
T2B
*1 lap run together after each round, including round of 1

Snatch weights per round:
10-8: 115/75
7-5: 135/95
4-2: 155/105
1: 175/115

Flow:
P1 does 10 snatches, p2 10 snatches, p1 10 T2B, P2 10 T2B, then 1 lap run together.

3892 Friday 10/4/2024

A
Coach led warmup
(15 min)

B
10 min EMOM
1-4 Ring Muscle Ups

C
4 rounds
10 DB front rack step-ups (50/35lb)
15 DB goblet squats
20 DB heel taps
1 lap DB carry
*16 min timecap

D
5 min ride, row or ski cooldown
(5 min)

3891 Thursday 10/3/2024

A
5 min AMRAP
20 jumping jacks
10 pushups
20 lunges
10 scap pullups

2 rds
1 min cuban press
1 min samson stretch
(10 min)

B
Split Jerks
Work up to 70% 1RM
(15 min)

C
AMRAP 15 min
1 split jerk (70% 1RM)
1 weighted pull-up (40/25lb)
*Add one rep to both movements each round

D
Coach led mobility
(5 min)

3890 Wednesday 10/2/2024

NEW CLASS TIME! - MON/WED 5:30PM

A
3 rds
10ea Single leg KB deadlifts
Half lap butt kickers
Half lap high knees
:30 sec scap pushups/planks
10 russian kb swings
Run 1 lap
10 goblet squats w/ pause
10 kb swings
(15 min)

B
Back Squats
6x3
*3 sec pause in the bottom
(15 min)

C
4 rounds
Min 1: run 1 lap
Min 2: 12 ring dips
Min 3: 20 Kb swings (53/35lb)
Min 4: 20 straight leg abmat situps

3889 Tuesday 10/1/2024

A
Shuttle run challenge
*Every 30 sec, add 1x 25' shuttle
(10 min)

B
Split squats
3-3-3-3-3
*per leg
(15 min)

C
5 rounds - each
P1 row 500/400m
P2 performs AMRAP:
2 hang power snatches (115/75lb)
2 hang squat snatches
4 burpees
-Switch-
*25 min timecap

3888 Monday 9/30/2024

The rumor is that CrossFit307 is changing… It’s true, we are evolving. Our name is changing, but nothing about your workout, your coaches or your experience will change. Going forward CrossFit class will be known as MVMT class (Movement). On Ramp is also getting a change. It will now be called Foundations. Foundations will be strongly recommended to new athletes but not required.

This website 307athlete.com will be our new homebase with all the info, schedules and MVMT daily workout. If you get the daily workout in your email inbox, it will continue to come and you don’t need to do anything. We’re excited for the future and appreciate your hard work every day!

NEW CLASS TIME! - MON/WED 5:30PM

A
Crab walk 50'
10 clapping pushups
10 squat jumps
Backwards Crab walk 50'
10 clapping pushups
10 squat jumps

Bear crawl 50'
10 burpees
5ea cossack squats, w pause
Backwards Bear crawl 50'
10 burpees
5ea cossack squats, w pause

5 min Partner Bike Challenge
(15 min)

B
Bench Press
6x3 75%
1x3+ 75%
(20 min)

C
24-12-6
Deadlifts (155/105lb)
Hang power cleans
Bike cals
*12 min timecap

3887 Saturday 9/28/2024

NEW CLASS TIME ANNOUNCEMENT!
MON & WED - 5:30PM

A
300/250 meter ski
Into 2 rounds
12 lateral plate raises
10 banded internal and external rotations each side
8 sandbag bear hug good mornings
Into
30 empty barbell bench press

B
Bench Clusters
5 sets of 3x5
1 set= 5 reps then rack for 5 seconds, 5 reps then rack for 5 seconds, 5 reps then rack.

C
“Jejunum”
With a partner
5 rounds - 5 min each round

26/20 cal row
20 DB snatch 70/50

AMRAP in remaining time
Round 1: Rope climbs
Round 2: sandbag cleans 150/100
Round 3: sandbag squats 150/100
Round 4: Wall walks
Round 5: Ring Muscle Ups

Flow:
Partners will share cal row, then 20 db snatches and then amrap in remaining time of each rounds respected movement. Score is total reps of all 5 movements combined.

3886 Friday 9/27/2024

NEW CLASS TIME ANNOUNCEMENT!
MON & WED - 5:30PM

A
3 min row or ski
then
2 rounds
10 russian swings+ 5 american swings
10 single leg jump to sprinkler box or plate
10 split squats each leg- unweighted
(10 min)

B
Back Squats
5x5
*3 sec pause in the bottom
(15 min)

C
P1 Performs: 15/10 cals bike
P2 performs: Plate squat hold (25/15lb)
-Switch-

Then, both run 400m with plate

P1 Performs: 15/10 cals bike
P2 performs: Plate hold overhead (25/15lb)
-Switch-

Then, both run 400m with plate

P1 Performs: 15/10 cals bike
P2 performs: Plate squats (25/15lb)
-Switch-

Then, both run 400m with plate

50 partner leg throws - each
*25 min timecap