Thursday the 1st of October, 2009

5 rounds for time:30 Glute-ham sit-ups25 Back extensionsOr5 rounds for time:30 abmat situps15 deadlifts 135/95

Wednesday the 30th of September

Paleo pays... What makes a double under? Practice, practice, practice.Wesley and the great rope battle of '09 "Daniel"For time: 50 Pull-ups400 meter run95 pound Thruster, 21 reps800 meter run95 pound Thruster, 21 reps400 meter run50 Pull-upsPost time to comments.

Tuesday the 29th of September, 2009

Over Head Press5-5-5Push Press3-3-3Rest as needed, then take it outside for:50 DU's200 mtr run3 rounds for time If you do not have double unders, you will spend this time practicing them and getting instruction on how to better your dubs.Notes, tools, articles and ephemera: Press-Basic Positions, Mark Rippetoe...[wmv][mov] (CrossFit Main site) Press-Hand Positions, Mark Rippetoe...[wmv][mov] (CrossFit Main site) Press Instruction, Part I, Mark Rippetoe...[wmv][mov] (CrossFit Main si...

Monday the 28th of September, 2009

CONGRATULATIONS to Rene, the winner of our 7 week Paleo Lean Out Challenge! Rene had never done CrossFit or paleo eating prior. Before Seven weeks of whole foods and CrossFit later... Stats:Weight: 178 # to 169#Waist: 37.5" to 34"Hips: 38.5" to 37"Although we had some good competition in the 305 Lean Out Challenge with great results, we had to choose one winner. Everyone who stuck with it saw improvements in performance, well being, and aesthetics. "The Chief"Max Rounds in 3 Min. of:3 Power...

Saturday the 26th of September, 2009

Meet at CrossFit 305 to drive to CF Threshold at 12:15 for Fight Gone Bad IV. Bring water, a towel, and some snacks.Represent 305 with your shirts and your positive attitudes today.

Friday the 25th of September, 2009

Skill practice for Fight Gone BadIf you are coming along to CrossFit Threshold for FGBIV, this will be a good day of skill work and final brush ups before the competition. There is no minimum for fundraising, but you are expected to contribute something, anything. If you are not coming with on Saturday you will be doing... Fight Gone RunningThree Rounds for time:20 reps wall ball 20/1220 reps sumo deadlift high pull 75/5520 reps box jump 20"20 reps push press 75/55Run 400 metersRest one minute b...

Thursday the 24th of September, 2009

When it clears it's clear.......10'For points:2 minutes max air squats2 minutes max double unders2 minutes max abmat sit ups2 minutes max burpees2 minutes max kettlebell/dumbbell swings

Wednesday the 23rd of September, 2009

"Grace"Clean & Jerk30 Reps135/95Finisher: 50 kettlebell swingsGot your manna?Deodorant check or Muscle up?

Tuesday the 22nd of September, 2009

Just hangin' out (rim shot).Alex taking a moment during the overhead plate lunges.Back Squat5-5-5-5-5Rest as neededWith a partner, 5 rounds each for time:Partner 1 runs 200 metersPartner 2 holds pull up bar with feet off of ground. Each drop from bar equals 5 burpee penalty for both partners.

Monday the 21st of September, 2009

Chris Gruber, 139 pound chin up30 Med Ball clean 20/1230 Toes to bar/K2E30 Box jumps 24"15 Muscle ups30 Push Press /Push Jerk 95/65 30 Double Unders30 Wall Ball 20/1230 Pullups30 Burpees100' OH Walking lunge with 25/45lb plate200 Meter RunSkill of the week: HandstandEssential 9 of the week: Push pressWhat skill slows you down the most in your WOD?Post to comments.