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

3992 Thursday 1/30/2025

A
Run 2 Laps
20 banded pull aparts
20 PVC passthrus
1 min in bottom of squat
then
2 rds with bare bar
3 good mornings + 3 OH squats + 3 power snatches
2 rds
3 deadlifts + 3 hang muscle snatch+ 3 behind the neck press
(15 min)

B
Snatch Balance
4x4
(15 min)

C
Every 3 min x 4 Rounds
5 over-unders
10 ring push-ups
15 kb deadlifts (70/53)

D
3 rds
25 hollow rocks
25 supermans
(5 min)

3991 Wednesday 1/29/2025

A
Coach led warmup
(15 min)

B
Bench Press
1x3 60%
1x3 67.5%
2x8 72.5%
1x8+ 72.5%
(20 min)

C
5 min AMRAP
9 burpee over the barbell
9 front squats (115/75lb)

D
8 rack lengths KB farmers carry
*Every drop do 30 mountain climbers
(5 min)

3990 Tuesday 1/28/2025

A
EMOM
Min 1: 50s of shuttle runs
Min 2: *6 count burpees
Min 3: 50s of shuttle runs
Min 4: pike around the worlds
Min 5: 50s of shuttle runs
Min 6: Max Burpee Pullups
*6 count burpee=top of plank, bottom of push-up, top of push-up, squat, stand, jump and clap (segment each of these positions and pause at each for 1 sec.)

Spend a few mins opening shoulders and lats
(10 min)

B
Power Cleans
2x3 @ 60%
2x3 @ 70%
2x3 @ 75%
(20 min)

C
10 min AMRAP
Partner 1: AMRAP bar muscle-ups
Partner 2: AMRAP cals on air bike
Switch movements as needed

AMRAP 10 min
Partner 1: AMRAP HSPU
Partner 2: AMRAP cals on rower
Switch movements as needed

3989 Monday 1/27/2025

A
With a partner
Each row 250/200m
1, 2...6 Ring Rows, ea
1, 2...6 Ring Pushups, ea
1, 2...6 Goblet Squats, ea
Each row 250/200m
(10 min)

B
Front Squats
4x4
*2 sec pause in the bottom, 8 sec pause at the top
(20 min)

C
2 rounds
500m row
6 bear complexes (PC+FS+PP+BS+PP) (135/95lb)
500m row
3 rounds cindy (5 pull-ups/10 push-ups/15 air squats)
*20 min timecap

3988 Saturday 1/25/2025

2 Weeks from today we will be posting our 4000th WOD at the 307 (starting in October 2011). We’ll be doing our monthly community workout to celebrate. Come join the fun Saturday 2/8. We will be starting the workout at 9am so come as early as you need to get your warmup.

But first, enjoy this one from Coach Collin.

A
6 minute legs only bike
2 rounds
100 feet plate bear hug walk 45/25
10 plank shoulder taps
10 handstand kick up to wall (alternate lead foot)
10 plate ground to overhead 45/25

B
5 sets
:30 sandbag bear hug hold
100 feet sled push*
*sled push immediately after finishing sandbag hold

C
40 EMOM, shared burden within each minute
Min 1: 70 Double Unders
Min 2: 6 wall walks*
Min 3: 10 Deadlift 275/185
Min 4: 16 box jump overs* 24”/20”
1 works:1 rests
*Wall walk: one wall walk, one wall facing hspu =1
*Box jump overs: jump all the way over the box, Scale to broad jumps if not comfortable jumping over the box.

Flow: Each minute is a shared burden. One person works while the other rests. Scale accordingly to have work done within the 1 minute window.

3987 Friday 1/24/2025

A
Run 2 laps
10 cal ride

10 russian swings
10 kip swings
10 squats

10 KB swings
10 kipping pullups
10 goblet squats

10 KB strict press
10 strict pullups
10 KB thrusters

Run 1 lap
20 cal ride
(10 min)

B
Back Squats
3x10
*Each set should be a challenging working set.
(15 min)

C
24.3
5 rounds of:
10 thrusters (95/65)
10 chest-to-bar pull-ups

-Rest 1 minute-

5 rounds of:
7 thrusters (135/95)
7 bar muscle-ups
*15 min timecap

D
3 min AMRAP
Abmat Situps

3986 Thursday 1/23/2025

A
Coach led warmup
(15 min)

B
Clean and Jerk
*Work to heavy
(20 min)

C
12 min EMOM
Min 1: 5 power cleans (185/125lb)
Min 2: 8 chest-to-bar pull-ups
Min 3: 30 double-unders