The CrossFit 305 Cooper Test
On a 400 meter out and back track (200 out, 200 back), run 12 minutes for distance. Score is closest 100 meters completed. Cones will mark the start, 100 meters and 200 meters (328′/656′). Any style of turn around may be used at the 200 meter mark and the start as long as your body crosses the distance marked. You may not turn around at the 100 meter mark.
Rest as needed
200 double unders for time or 8 minutes for max double unders, whichever comes first. No substitution.
Of interest:
- There is a CrossFit 305 Kids workout at 430pm and a 305 workout for adults at the same time. The 305 workout is one of the only classes that does not require a membership. It is an intense class, but is limited to simpler movements that do not require advanced skills.
12 minute run: 2600M
last time I did this was in 9th grade PE at Taravella HS and interestingly had the exact same distance (remember needing 6.5 laps around the track for an A)
200 dubs – 2:35
Max deadhang pullups – 15
47 Dubs – 8:00
1.5 Miles I think – MAde it to the 50 Mark
200 dubs
1:48
Tripped up on #45. Unbroken from there out(156-PR)
PS- In counting your dubs if you trip up on a number you need to repeat that number to get credit for it. So in my case I did 44 unbroken and repeated 45 after tripping up. Bla,Bla,Bla. My 2 cents.
pete – did you really just write that?
Missing all of you today.
WO = One mile walk with Kathy. Then 12 minutes on 11 lap track. Completed 15 laps = 1.4 miles. Next, 12 minutes on track running 20 second sprints, fast walking 40 seconds. Completed 16 laps = 1.45 miles. Core work. 25 bps @95 lbs (5 x 5). Fifteen squats.
70 degrees in Waukesha, WI today. Heading to golf practice.
dude i totally ran like 2400 brosef, and i totally did like 50 dub unders
and i like totally got my first muscle up 3 times
im on fire
Cooper test
3000 meters
Wind was nasty second half. Dibo with the pace bike.
200 double unders
194/6
1:53
Peter Kazanas, I officially challenge you to a jump off in the amount of 200 double unders tomorrow, Thursday the 15th (tax day) of April, 2010 at a time of your choosing.
305 misses you too PCPTPA.
12min run: 2400m i think
dubs: 200 2:04, 168 unbroken(pr)
let me kno when is the showdown at the OK Corral.
12minutes run:2400m +50m
I dont know how to breath when i run,i think i inhale once and then exhale twice; i dont know if that is rigth,mmm!!
I was dying ,try just to keep the pace ,But that little push Dan , help me give a little more of me .THANKS!
Row 500m
Simple 6
Bench
45×5
95×5
135×3
Working sets
200×3
230×3
255×13
Assistance
5 sets of
Bench 155×10
Db rows 50×10
Cooper test
1600 m
Max dubs in 8mins
52
Feeling good
PTP W/O #21
Tired!