Monday the 1st of November, 2010

Front Squat 5-5-5+ (add 10 pounds to your training max) Rest as needed Complete as many rounds as possible 10 minutes of: 95/65 pound Hang Snatch, 5 reps 95/65 pound Overhead Squat, 7 reps Hand Release Push Up, 10 reps Skill of the week: Snatch This Sunday is SeeFit. Only a selecet few spots remain for the CrossFit Competition Monster Beach. Sign up now or regret it later! All levels are welcome.

Sunday the 31st of October, 2010

11am Class Only today Five rounds for time of: Row 250 meters 135 pound Front squat, 10 reps 15 GHD Sit-ups 20 Box jumps, 24 inch box post thoughts and times to comments NO YOGA - Happy Halloween!

Saturday the 30th of October, 2010

Each exercise performed on the minute alternating from one to the next for 30 minutes: Work Capacity 101 10 Burpees 10 KB snatches 2 rope climbs

Friday the 29th of October, 2010

"Leg-cetera" 400 meter run 100 meter lunge 400 meter plate run (45/25) 100 meter plate lunge (45/25) 500 meter run rest as needed Deadhang pull-ups-match number from Monday Standards for Monster Beach

Thursday the 28th 0f October, 2010

21-15-9 Push press rest as needed "Brenton" Five rounds for time of: Bear crawl 100 feet Standing broad-jump, 100 feet Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.  

Wednesday the 27th of October, 2010

21-15-9 Front squats rest as needed 3 rounds 25 Toe to bar 50 Anchored sit-ups 50 Double-unders 25 Box jumps (24/20")

Tuesday the 26th of October, 2010

21-15-9 Deadlift Using the same load, complete all sets unbroken. Rest as needed between sets. Rest 4 rounds for reps of: Run 200 meters With the balance of three minutes, complete as many kettlebell swings as possible. Score is total swings. Coming soon to 305, the BEER MILE!

Monday the 25th of October, 2010

"J.T." 21-15-9 reps of: Handstand push-ups Ring dips Push-ups rest as needed 10 minutes of Deadhang pull-ups Of Interest: Distance Runners Are a Paradox for Insurers

Sunday the 24th of October, 2010

10 rounds for time of: 150 meter run 20 sit ups, butterfly 10 box jumps 24/20 3 muscle ups* *If you cannot do muscle ups, skip them. 6:30pm - YOGA Recover from your weekend and get back to work with a fresh start! CrossFit 305 is hosting yoga class this Sunday (10/24) from 6:30 pm - 8:00 pm. For gym members the cost is $5 and for non-members it is $10. Please bring a yoga mat if you have one. We have some at the gym, but only a limited supply on a first come first serv...

Saturday the 23rd of October, 2010

“Badger“ Complete three rounds for time of: 95 pound Squat clean, 30 reps 30 Pull-ups Run 800 meters Post time to comments. Notes, tools, articles and ephemera: Scaling for Badger from CrossFit Brand X. Badger last completed 8.3.2009 Kids class at 9am 305 Workout at 9am OnRamp at 10am Oly lifting at 11am WOD at 12pm The 305 Workout "Chuckie" 5 rounds for time: 30 squats 10 burpees Run 400 meters Finisher: 20 yard Prowler push, 90/50 Hi/Low