Friday the 22nd of October, 2010

Deadlift 5-3-1+ (75-85-95% of training max) Rest as needed  For time: Run 800 meters 15 left-legged pistols 15 right-legged pistols 25 sit-ups 12 left-legged pistols 12 right-legged pistols 25 sit-ups 9 right-legged pistols 9 left legged pistols 25 sit-ups Run 800 meters Post time to comments. Use a kettlebell as load if possible. Last completed 10.12.2009 STARTING  TOMORROW  OLY CLASS IS BACK AT 11AM STARTING THIS SUNDAY (10/24) WE WILL HAVE A CROSSFIT CLASS AT 11A...

Thursday the 21st of October, 2010

  Rest 5 minutes 20 minutes, as many 15′ rope climbs as possible. Note number of climbs and method used. "Speed Metal" 5 rounds for time: 5 Lateral Burpees Run 100 meters  4.30.2010 Last completed The 305 Workout For time: 5 Burpees 100 situps (anchored) 10 Burpees 80 situps 15 Burpees 60 situps 20 Burpees 40 situps 25 Burpees 20 situps 30 burpees Run 400m

Wednesday the 20th of October, 2010

Press 5-3-1+ (75-85-95% of training max) "777" 7 Rounds for time of: 7 wall ball shots 7 push press 115/75 7 chest slap push ups Of Interest: Stone Age humans liked their burgers in a bun STARTING THIS SATURDAY (10/23)  OLY CLASS IS BACK AT 11AM STARTING THIS SUNDAY (10/24) WE WILL HAVE A CROSSFIT CLASS AT 11AM The 305 Workout "Tabata This!" Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 m...

Tuesday the 19th of October, 2010

 "DBS" 200 double unders 150 kettlebell snatches, switch arms as needed 100 double unders 50 pull ups         The 305 Workout "Karen" 150 Wall ball shots for time (20/14) rest as needed "Tabata Belly" Tabata abmat situps (rest in elbow plank) 1 minute rest Tabata Russian Twists with same weight wallball used in Karen 1 minute rest Tabata bicycle chinnies

Monday the 18th of October, 2010

       Front Squat 5-3-1+ (75-85-95% of training max)  "Laurence" 15 One Arm Kettlebell Overhead squats, per arm Run 500 meters 12 One Arm Kettlebell Overhead squats, per arm Run 400 meters 9 One Arm Kettlebell Overhead squats, per arm Run 300 meters 6 One Arm Kettlebell Overhead squats, per arm Run 200 Meters 3 One Arm Kettlebell Overhead squats, per arm Run 100 Meters  Note Load and Time.  There is no Rx weight for this WOD. Use a load you can move unbroken fo...

Sunday the 17th of October, 2010

Resting or Housed? Definition of "Housed"= totally destroyed, mangled, wasted, floored, etc... 6:30pm - Hangover Yoga Whether you are hungover from drinking, bad food or exercise - yoga is a great way to recover and set the mood for the upcoming week. Recover from your weekend and get back to work with a fresh start! CrossFit 305 is hosting yoga class this Sunday (10/17) 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...

Maximum WODage!

                                Skill Test  1 Advanced Men 1 minute legless rope climbs Advanced Women/Beginner/Intermediate 1 minute max rope climb,anyhow Score is total climbs to 15'. WOD 1 One minute of each, five minutes total of: Thruster SDLHP Box Jump Push Press Row (cal) Advanced 95/65 Intermediate 75/53 Beginner 65/45 Score is total reps plus claories on rower. WOD 2 Low bar prowler push 30 yards 400 me...

Friday the 15th of October, 2010

Deadlift 3-3-3+ (70-80-90%) WOD Ten rounds for time of: 135 pound Deadlift, 15 reps 15 push-ups Tomorrow is MAXIMUM WODage!! All gym members are welcome - all family and friends are welcome to come hang and watch the fun.  All registrants get a unique custom t-shirt and an awesome workout experience.  Find out how hard you can actually push yourself.  What are your limits? The 305 Workout kb deadlifts 2.0/1.5 15-15-15 Magic 50 With a 35/20# db perform 5 ro...

Thursday the 14th of October, 2010

5 minutes Air Squat 4 minutes Push-up 3 minutes Sit-up 2 minutes KB swing (1.5/1pood) 1 minute Burpees rest as needed Iron Curtain 2010 WOD 1 1.8 mile run (first 600 with 45/25lb plate) Of interest Ride DCC bike benefit ING Miami Marathon Eat your veggies? 305 workout 4 rounds Run 800 meters 30 Squats 15 Handstand Push Ups

Wednesday the 13th of October, 2010

Overhead Press 3-3-3+ (70-80-90%) "Fughetaboutit" 1  rope climb 135 lb thruster, 7 reps 300 meter run 3 rope climbs 135 lb thruster, 14 reps 500 meter run 5 rope climbs 135 lb thruster, 21 reps 1000 meter run   The 305 Workout 10 rounds 4 Handstand Push ups 6 Clapping Push Ups 8 Burpees Rest 30 seconds