Thursday the 19th of November, 2009

Clean and Jerk 1-1-1-1-1-1-1 repsPost loads to comments.

Wednesday the 18th of November, 2009

"Cindy"Complete as many rounds in 20 minutes as you can of:5 Pull-ups10 Push-ups15 SquatsOR"Mary"Complete as many rounds in 20 minutes as you can of:5 Handstand Push-ups10 One legged squats, alternating15 Pull-upsPost your choice of girls and rounds completed to comments.YELP! Give us five minutes of your time and let us know what you think. Road race preparation group covering training, recovery, pacing and race strategy starts Dec. 5th. If you are interested, speak with Dan.In the meantime, re...

Tuesday the 17th of November, 2009

For time:Row 2kRest as neededL-Sit for time1-1-1What is your least favorite WOD? Why?Post times and thoughts to comments.Of interest:The Crucial Man: Working Out

Monday the 16th of November, 2009

For time:50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell swings, 1 poodWalking Lunge, 50 steps50 Knees to elbows50 Push press, 45 pounds50 Back extensions50 Wall ball shots, 20 pound ball50 Burpees50 Double undersPost time to comments.Of interest:Simple solution to the eternal problemAlkaline/acidic food list and explanationThe Main Ingredient

Sunday the 15th of November, 2009

Pictures from yesterday's Fittest in Miami III. Results below:Men's RXWomen's:Men's Scaled:In case you forgot the events:CrossFit 305 Fittest In Miami Challenge 3Event OneSaturday's first event will be an outdoor field run including backward running, four point running (bear crawl, crab walk) and short bouts of bodyweight movements.No Time LimitEvent TwoA 'barbell-to-overhead-any-way-how' event.The Rx class weight for men is 155#/women 105#The total weight to lift for men is 5,000#/women 3,500....

Saturday the 14th of November, 2009

It's Time!Eleven am meet at CrossFit 305 to start.

Friday the 13th of November, 2009

Complete as many rounds in 20 minutes as you can of:65 pound Power snatch, 12 reps 10 Push-upsPost rounds completed to comments.

Thursday the 12th of November, 2009

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.Use as many sets each minute as needed.Post number of minutes completed to comments.If you need lifting shoes or any other gear, click in the link to the right. 5% of your purchase will go directly towards new equipment purchases for CrossFit 305!Also, new jump ropes are on their way. We have ordered the Ultra Speed Ropes you see...

Wednesday the 11th of November, 2009

"Nancy"5 rounds for time:Run 400 meters95 pound Overhead squat, 15 reps

Tuesday the 10th of November, 2009

One Mile Time TrialOf Interest:Food, Inc.