Tuesday the 1st of March, 2011

Again Faster WOD 14 8 minute AMRAP KB swing (70/53) Thruster (95/65) Work your way up the ladder as high as you can in the time limit. Start with 1 Swing/ 1 thruster, 2 swings/ 2 thrusters, 3 swings 3 thrusters, etc... Supplement: 4 x 200 meters every 2:30

Monday the 28th of February, 2011

"Dont Cry" 1 mile run 100 Burpee Pull-ups 1K Plate run (45/25) Can you name the artist? Post answer to comments. Of Interest: Yoga Returns this Sunday at 930am.

Sunday the 27th of February, 2010

305 Kids do burpee box jumps! Yoga at 9:30, free to all CrossFit 305 members. Bring your own mat or a towel. CrossFit WOD at 11am "5 mm" With a partner, complete the following for time: 200 yard overhead plate lunges 45/25 300 meter high bar prowler push 90/50 200 yard overhead plate lunges 45/25 Rest as needed. 3 rounds, for quality: 3 toe to bar, no kip 7 knee to elbow, no kip 10 straight legged wipers Use straight arm or bent arm. Attempt to do each set unbroken. ...

Saturday the 26th of February, 2011

"The Drill" 5 rounds for time: Run 305 meters 50 double unders 20 burpee box jumps, 24/20"

Friday the 25th of February, 2011

Deadlift 5-3-1+ (75-85-95% of training max) Rest as needed "Firm Grasp" For time: Row 400 meters 40 kettlebell snatches 4 legless rope climbs Row 300 meters 30 kettlebell snatches 3 legless rope climbs Row 200 meters 20 kettlebell snatches 2 legless rope climbs Row 100 meters 10 kettlebell snatches 1 legless rope climb Of Interest: Meet up (party!) tonight at the News Lounge @ 7pm Yoga Class this Sunday at 9:30am!

Thursday the 24th of February, 2011

15 minutes, Power Clean practice If ability allows, work up to a heavy single. Rest as needed 5 rounds for time: Clean & Jerk 135/95, 6 reps Run 200 meters Last completed 11.19.2010 Supplement: Ring L-Sit 1-1-1. RX+, muscle up to L-Sit Of Interest: Meet up (party!) this Friday at the News Lounge @ 7pm Yoga Class this Sunday at 9:30am!

Wednesday the 23rd of February, 2011

Press 5-3-1+ (75-85-95% of your training max) Rest as needed 8 minute AMRAP: 4 handstand push ups 8 ring push ups 20 double unders Rest as needed 800 meter sprint NO BEACH WOD TODAY! WE WILL BE BACK ON THE BEACH FRIDAY. Want 50 pull ups?

Tuesday the 22nd of February, 2011

Front Squat 5-3-1+ (75-85-95% of your training max) 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. 15 minute time limit. Last completed 10.28.2010 Of Interest: "Faces of 305" photo shoot this evening at the gym. All you need to do is show up! Meet up (party!) this Friday at the News Lounge @ 7pm

Monday the 21st of February, 2011

There will be only one class today at 530pm.  All other class times are canceled for the holiday. "Eva" Five rounds of: Run 800 meters 2 pood Kettlebell swing, 30 reps 30 Pull-ups Live your day like a president! Home WOD: 10 rounds 10 push ups 10 squats 10 sit ups Post times to comments.

I Don’t WOD on Shabbos!

I Don't WOD on Shabbos! (nsfw) WOD 1 “Meshugoyim” 500 meter Prowler Push 12 minute time limit Enjoy the sites and sounds of Little Haiti as you maneuver a loaded push sled through pot holes, gravel, hills, stray dogs and more! No rules or regulations other than get it around the block, counter clockwise. RX-90/50, plus weight of sled Int-50/20, plus weight of sled Beg-20/0, plus weight of sled WOD 2 “Beit Din” 3 minutes burpee box jumps 24/20” 1 minute rest 3 minutes KB swi...