Tuesday the 1st of February, 2011

Max Handstand Push Ups 10 minutes Max Squats 5 minutes Max Pull Ups 2 minutes Max Push Ups 1 minute Score is total reps Last completed: 2.18.10 This Wednesday we kick off our Beach BootCamp classes! Classes are 45 minutes. Open to all 305 members! M-W-F at 6:30am, meet at 7330 Ocean Terrace #1. Plenty of parking. Come start your day on the beach! Of interest: Great Groupon for Runner's Gear Proven equipment for higher box jumps. Rate your shoe. What are you grilling?...

Monday the 31th of January, 2011

21-18-15-12-9-6-3 Power Clean (95/65) BFSU Squats Last completed 10.13.09 Skill of the week: Push-up Challenge of the week: Most consecutive hand release push-ups in 1 minute. Of interest: One hundred Push-ups unbroken This Wednesday we kick off our Beach BootCamp classes! Open to all 305 members! M-W-F at 6:30am, meet at 7330 Ocean Terrace #1. Plenty of parking. Come start your day on the beach. Classes run 45 minutes. Treadmill Destruction Service

Sunday the 30th of January, 2011

Crossfit Team WOD 11am “The Greek Tragedy” Teams of 2 6 minute AMRAP of 20′ shuttle run-partner 1 holds elbow plank while 2 shuttles back and forth jumping over Partner 1 each trip. Total touches count for seconds to be subtracted from total time of timed WOD. WOD time starts 1k Sandbag run (40lbs any way, anybody carries) 50 Box jump Burpees(1 person working at one time)

Saturday the 29th of January, 2011

NO OLYMPIC LIFTING TODAY! Kipping Workshop 10am-12pm (must be registered) For time: 20 inch Box jump, 50 reps Rope climb, 5 ascents 1.5 pood Kettlebell swing, 50 reps 50 sit-ups 40 pound dumbbell Hang power clean, 50 reps 800 meter Run 50 Back extensions

Friday the 28th of January, 2011

Deadlift 5-3-1+ (75-85-95% of training max) Rest as needed Three rounds for time of: Deadlift, 10 reps 50 Double-unders Deadlift is 60-70% of your training max. Consult with your coach for appropriate load. Substitute double unders with lateral jumps. Happy Hour Social at the News Lounge tonight at 7pm.

Thursday the 27th of January, 2011

“Pee-Tee’s Big Adventure” Row 1000 meters 30 Kettlebell swings (70/ 53) 30 Burpees 50 Box Jumps (24″/20″) Run 500 meters 30 Kettlebell swings 30 Mountain  Climber Pull-ups 50 Double-unders Run 100 meters backwards Sprint 100 meters forwards Last completed 12.7.2010

Wednesday the 26th of January, 2011

Press 5-3-1+ (75-85-95% of training max) Rest as needed 10-9-8-7-6-5-4-3-2-1 reps of: Handstand Push Up L Pull Up 12 minute time limit Rest 3 minutes after 12 minute time limit 200 meter sprint, 4 efforts starting every 2 minutes Of interest: Happy Hour this Friday at 7:30pm Ice Monster Video The Kipping Workshop this Saturday 10am-12pm is almost sold out!

Tuesday the 25th of January, 2011

"Just Fight" In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Three rounds. Score is total reps. Toes to Bar Box Jump, 24/20" Kettlebell Swing, 53/35 Butterfly Sit Ups Burpees

Monday the 24th of January, 2011

Front Squat 5-3-1+ (75-85-95% of training max) Rest as needed Three rounds for time of: 100 Double Unders 15 Dumbbell Thrusters 40/25 15 Chest to Bar Pull Ups 12 minute time limit, scale accordingly. Challenge of the week: Box Jump, 1 rep max Skill of the week: Kettlebell Snatch Sunday, February 20th, 2011 "I Don't WOD on Shabbos" 305 members, sign up in gym this week or at the above link. Limited general public spots will open next week Of Interest: ...

Sunday the 23rd of January, 2011

11am Crossfit WOD Starting this February, we will be offering early morning 305 WODs in Miami Beach. Stay tuned for more information! Thanks to everyone that came and gave it their all at ICE MONSTER. Competitors, Judges and Volunteers, without you we couldn't do what we do! Infinite thanks. Coming to a Sunday near you... "Donny Don't WOD on Shabbos" A Sunday Competition Date & Time TBA