Friday the 22nd of January, 2010

"Sexy MetCon" 100 double unders 90 squats 80 push press 45# 70 walking lunges 60 sit ups 50 push ups 40 pull ups 30 wall ball shots 20# 20 kettlebell swings 2 pood 10 burpees You have arrived. Go 305!                 "Sexy MetCon" 100 double unders 90 squats 80 push press 45# 70 walking lunges 60 sit ups 50 push ups 40 pull ups 30 wall ball shots 20# 20 kettlebell swings 2 pood 10 burpees Kipping Workshop this Saturday at...

Thursday the 21st of January, 2010

Russians Gymnastic Warmup Squat Clean 3-3-3-3-3 Use the same weight for each set, perfect form, no failures 21-15-9 Hang Power Snatch (use a weight you will not put down) Push Ups ***Tropical 5k is on 1/30/10 at Watson Island. Crossfit305 will be there. Will you? Register at http://www.runmiami.com wear your shirt to represent and join us.*** Of Interest: The Look of Power

Wednesday the 20th of January, 2010

Push Press 3-3-3-3-3 Use the same weight for each set, perfect form, no failures Rest as needed 300 meter cone sprint (10 meters and back, 20 meters and back, 30 meters and back, 40 meters and back, 50 meters and back) 2 efforts, full recovery between efforts

Tuesday the 19th of January, 2010

Russians Gymnastic Warmup Broad Jump 1-1-1-1-1 5 rounds for time: 15 burpees 15 box jumps 24" 200 meter run 20 minute cut off Of Interest: Client or Patient? On Muscle Strains

Monday the 18th of January, 2010

Deadlift 3-3-3-3-3 Use the same weight each set, perfect form, no failures Rest as needed 12-9-6 Thrusters, 115# Chest to Bar Pull Ups Of interest: Rest: The Definitive Answer

Saturday the 16th of January, 2010

No Running Class Today Olympic Lifitng at 12pm WOD at 1pm

Friday the 15th of January, 2010

"Helen" 3 rounds for time: 400 meter run 21 Kettlebell swings 12 Pull Ups

Thursday the 14th of January, 2010

Overhead Press Skill Work Rest as needed 10-9-8-7-6-5-4-3-2-1: Push Up, Squat, Sit Up, Box Jump Rest as needed Partner Mile: Each partner runs four 200 meter efforts.  

Wednesday the 13th of January, 2010

Weighted Pull Ups 3-3-3-3-3 Use the same weight for each set, perfect form, no failures. Slow GHD Sit Up/AbWheel Roll Out 5-5-5 each Rest as needed 50 burpees for time 5 minute cutoff

Tuesday the 12th of January, 2010

Russian Gymnastic Warmup 10 minutes, as many rounds as possible: 2 deadhang muscle ups 4 handstand push ups 6 knees to elbows, no kip or 2 deadhang pull ups 4 dips 6 overhead presses 8 knees to elbows Renee G checking in with CF Hollywood