Tuesday the 1st of December, 2009

500 m Run40 Sit-ups (unanchored, chest to thighs)30 Hang Power Cleans (95/65)20 Pull-ups10 Box Jumps (28/22)20 Pull-ups30 Hang Power Cleans (95/65)40 Sit-ups (unanchored, chest to thighs)500 m RunOf interest:Rippetoe on Core StabilityThe WOD shop

Monday the 30th of November, 2009

"Diane"21-15-9 Deadlift 225/155Handstand Push Ups

Saturday the 28th of November, 2009

Complete as many rounds as possible in twenty minutes of:25 BurpeesFront squat, 15 reps (bar starts from floor) 135/95Post rounds completed to comments.

Friday the 27th of November, 2009

NO!No classes today. Enjoy the rest & digest. Saturday Olympic weightlifting at noon, WOD at one.K-Rocc got down at CrossFit R.A.W.

Thursday the 26th of November, 2009

Rene breaks PaleoOne class today at 9 AM.Pre burn for feasting...bring a friend. Row 500 metersRun 400 meters21 handstand push ups21 chest to bar pull upsLunge 200 metersRun 200 meters15 handstand push ups15 chest to bar pull upsRun 400 meters9 handstand push ups9 chest to bar pull ups

Wednesday the 25th of November, 2009

Deadlift5-5-5-5rest as needed21-15-9BurpeesBox Jump 24"/20"

Tuesday the 24th of November, 2009

Row 750 meters75 thrusters, 45/33Four members of CrossFit Lumberjack were killed in the Fort Hood shooting. Here is what the CrossFit community is doing to help. We will be doing the WOD next Friday, December 4th at all classes. Go HERE to donate.Of interest:Robb Wolf (CF nutrition guru) is out! You can read his dramatic post here.Starting Strength Certification seminar in Melbourne, FLKelly Clarkson is doing CrossFit now

Monday the 23rd of November, 2009

Pete represented 305 with a break out performance at the Iron Curtain Challenge. He took 3rd in a very tough field.The Iron Curtain Chipper (Scaled) 10 Over Head Squat (95/65)20 Squat Cleans (95/65)30 Push Press/Push Jerk (95/65)40 Pull-ups50 Wall Ball shots (20/14 to 10', not above or below)60 Double Unders70 Sit-ups (Abmat, unanchored, chest touches thighs)800 m Run30 minute time limit. Of interest:Want to learn to Row?We took it to the house at the Iron Curtain ChallengeCustom fixies from UO...

Saturday the 21st of November, 2009

A few athletes from CrossFit 305 getting down on bodyweight Eva - Great work!

Friday the 20th of November, 2009

"Eva"Five rounds for time of:Run 800 meters2 pood Kettlebell swing, 30 reps30 Pull-upsPost time to comments.There will be only a 5:30 class on Friday Night. This will be an outdoor workout. We will meet at the box and then head to the park. Text Dominic for more information (786) 200 0225