Wednesday the 31st of March, 2010

CrossFit 305 Kids Tabata Tantrums from Daniel Martin on Vimeo.WARMUP: Tabata Tantrums Agility Ladder Rope skills SKILL: Plank Holds Squats Partner medball carry run while teammate holds plank WOD: Obstacle course with rope climb GAME: Powerball Shuttle run finisher

Thursday the 1st of April, 2010

"The Destroyer" For time: 10 muscle ups 20 hang power snatch 95/65 30 push press 95/65 40 hang power clean 95/65 50 back squat 95/65 40 hang power clean 95/65 30 push press 95/65 20 hang power snatch 95/65 10 muscle ups Every time the barbell touches the ground complete 5 burpees. If you cannot do muscle ups, do 30 floor muscle ups. Of Interest: Risks Seen in Cholesterol Drug Use in Healthy People Interview with Glenn Pendlay and Rip

Wednesday the 31st of March, 2010

Bench Press 3-3-3-3-3 Rest as needed Row 500 meters Run 200 meters 50 Double Unders 3 Legless Rope Climbs 15' 50 Double Unders Run 200 meters Wear long socks for the rope climbs, bring your jump rope. CrossFit 305 Kids next class is TODAY! Wednesday the 31st of March at 4:30pm.  We will also have an adult class for those of you bringing kids, and anyone else as well. For those of you that came out Saturday, you know that the kids and the adults had a great time.  See you t...

Tuesday the 30th of March, 2010

Every minute on the minute for 20 minutes: 5 dumbbell deadlifts, 5 dumbbell hang power cleans, 5 dumbbell thrusters. Load is 45% of bodyweight, no drops allowed!!!!! If you cannot complete the needed work in one minute, complete as many rounds as possible in 20 minutes. Of interest: What are you listening to these days? What's your favorite music to work out to? Bring your mp3 player in with a 305 playlist and we'll plug you in. Coach Rut's blog Ever heard people talk about ...

Monday the 29th of March, 2010

Overhead Squat 5-5-5-5-5 Rest as needed 8 minute AMRAP 5 strict chin ups (no kipping!) 30 meter dash w/med ball (out and back 15 meters/49 feet) Score is total pull ups Of interest: Can a person get bigger, stronger and faster on a vegan diet? Discuss. China faces 'diabetes epidemic', research suggests Stricter oversight of dietary supplements closer

Sunday the 28th of March, 2010

Rest, Relax, Recover Of Interest: High-Fructose Corn Syrup Prompts Considerably More Weight Gain, Researchers Find

Saturday the 27th of March, 2010

WARMUP Jumping Jack Freeze Tag Animal Walks SKILL: Squats Squat Drill WOD 4 squares (stepups, squats, bar hangs, burpees) - work at each station for 30 seconds, then rotate to next station GAME: Animal Soccer Musical Medballs

Saturday the 27th of March, 2010

"Lumberjack 20" 20 Deadlifts (275lbs) Run 400m 20 KB swings (2pood) Run 400m 20 Overhead Squats (115lbs) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24") Run 400m 20 DB Squat Cleans (40lbs each) Run 400m Post time to comments.

Friday the 26th of March, 2010

KettleBell Swings, 3 sets of 7 reps 2pood/1.5 pood Rest as needed Partner WOD-Sandbag run 200 mtr, Max Knee 2 Elbows, 4 rounds Of interest: Basic Planche exercises

Thursday the 25th of March, 2010

"Nasty Girls" 50 air squats 7 Muscle ups 10 Hang Power Cleans 135/95 3 rounds for time then: GHD sit ups 12 x 3 Ab Wheel roll outs 12 x 3 Reverse hypers 12 x 3 Of Interest: Paleo Diet makes it to ESPN CrossFit Games Mountain Sectional highlights courtesy of CrossFit Go Green from Whole 9 Standing at Work from Mark's Daily Apple