Wednesday the 24th of March, 2010

1 Round of "Nancy" Time Trial 400 meter run 15 reps Overhead squat 95/65 then: Power Snatch Ladder (use the same bar as the OHS) 1 the first minute, 2 the second minute, 3 the third minute... Of Interest: Florida Coast to Coast Adventure Race

Tuesday the 23rd of March, 2010

The CrossFit 305 Kids program is launching this Saturday, March 27th at 9:00 am. These classes will be offered every Wednesday at 4:30pm and every Saturday at 9:00am. Email kids@crossfit305.com to set up your child or to ask any questions. Please arrive a few minutes early this Saturday to complete all necessary forms.  To clarify - this class is for ages 5-11. Of Interest: The first lady on what it takes to battle obesity

Tuesday the 23rd of March, 2010

Back Squat 5-5-5 Deadlift 3-3-3 For time: 7 Rope ascents 15'* 50 Box jumps (24"/20") 800 meter run * Wear long pants or bring in tape and long socks for the rope climbs. Of Interest: The CrossFit 305 Kids Program is starting this Saturday at 9:00am Rogue has weightlifting equipment for sale.  The gym gets a cut if you buy through this link.

Monday the 22nd Of March, 2010

Push Press 5-5-5-5-5 Rest as needed With a partner, complete as many double under jump rope turns as possible in 8 minutes. While partner one jumps rope, partner two holds a handstand. As soon as partner two drops from the handstand, roles are reversed. Double unders are only recorded while the partner holding handstand has feet against wall. Each partner tracks their own double unders. Upon completion of ten minutes, partners add scores to form total points. If you cannot...

Sunday the 21st of March, 2010

Rest, Relax, Recover

Saturday the 20th of March, 2010

Olympic lifting Class is on for 12 pm 1 pm WOD 21 Thrusters (75/55) 21 Double unders 5 rounds Buy out: Reverse Hypers 3 x 10 GHD sit ups 3 x 10

Friday the 19th of March, 2010

3 Pull-ups 5 Chest to Bar kipp-ups 7 Kipp-ups 10 rounds (count drops off of the bar) L-sit- max time for 3 attempts

Thursday the 18th of March, 2010

Overhead Squat 5-5-5-5-5 Alternating Tabata: Push-ups/ Butterfly Sit-ups

Wednesday the 17th of March, 2010

For Time: 1500 meter Row 400 meter plate run 45/25 2000 meter Run

Tuesday the 16th of March, 2010

Florida Sectional WOD #1 Every 2 minutes for 4 rounds of: 150m Sprint 5 Rolling Burpees (AKA "Man on Fire") Max Rep Kettlebell Swings (M:70#, W:53#) Score = Total Kettlebell Swings, you must complete one swing each round to score. Of interest: CrossFit 305 has registered a team for the Affiliate Cup at Regionals. Want to compete? Get ready for try outs. More info coming soon. Please hold your questions. The 305 Workout has started. Every Monday, Wednesday & Friday ...