Thursday the 24th of December, 2009

Old school weezy "Tabata"SquatsBurpeesSwingsReverse Tabata Sprints Of Interest:Eddie George, Nissan & the Thruster?Want to learn how to do a Turkish Get Up? Don't learn here.

Wednesday the 23rd of December, 2009

ContemplationBack squat- build up to 1rm shoulder press-build up to a 1rm Deadlift- build up to 1rm Of interest:Southern Sprints indoor rowing championships in Melbourne, FLRegistration for the CrossFit Games first round qualifiers opens today

Tuesday the 22nd of December, 2009

"Nicole"Complete as many rounds in 20 minutes as you can of:Run 400 metersMax rep Pull-ups

Monday the 21st of May, 2009

"Mission Mile"Run 1 mile as a team (2-3 member teams)with a pair of dumbells stoppingevery 400 mtrs to complete 15 thrusters each.Carry the weight any way you like. Please take a few minutes and write a review of us on Google.

Saturday the 19th of December, 2009

Don JulioRunning at 11amOlympic Lifting at noonWOD at 1pmHoliday Party at 6pmRooftop of the Bank building81st & Biscayne8101 Biscayne Blvd.All are invited, bring a dish or snack if you can, if not bring yourself and a good attitude. Park in the lot behind the building that is marked for Beau Living. Buzz #201 on the call box and come up to the rooftop. There is a jacuzzi on the roof if you are so inclined. Call 786 200 0225 if you get lost.Please take a few minutes and write a review of u...

Friday the 18th of December, 2009

"Doormouse Intervals"6o seconds on30 seconds off20 roundsEvery 5th round is BurpeesNO SCORE, JUST PUSH!!!Rest as neededFor time:Max Handstand HoldMax L sit HoldMax Ring SupportMax Bar HoldMax Ring Push UpsRest as needed between efforts.Post times to comments.

Thursday the 17th of December, 2009

Bro, do you work out bro? OH, yaa! Trap bar baby!The Russian's Gymnastics Warm Up5 rounds for time:Run 1,000 metersDo not rest between efforts.Post times to comments.Of interest:If you are coming to the holiday potluck Saturday, please email dominic@crossfit305.com with what you are bringing or sign up on the sheet in the gym. Thanks and you are welcome to come even if you can't bring anything!

Wedenesday the 16th of December, 2009

For time: Run 800 meters30 Kettlebell Swings30 GHD Sit-ups30 Kettlebell Swings30 Knees to Elbows30 Kettlebell Swings30 AbMat Sit-ups Post time to comments. Of interest:Sage Burgener raps about the importance of the OHS.

Tuesday the 15th of December, 2009

McGrubster had the time to beat yesterdayRussian Gymnastics Warm UpPush Jerk 1-1-1-1-1-1-1

Monday the 14th of December, 2009

Row 1000 meters42 Situps21 Deadlifts 22530 Situps15 Deadlifts 22518 Situps9 Deadlifts 225After calling time on last deadlift, continue to hold bar at full extension for maximum time. Post time to comments.Skill Practice: Back Extensions/GHD sit ups