Tuesday the 22nd of March, 2011

Power Clean 1-1-1-1-1 Rest as needed "Annie" 50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups Of interest: Gaucho Ranch has free range organic birds now as well. Challenge of the day - how many unbroken double unders can you get? Coach notes: 5 minute warmup of choice/Burgener bar/cleans/Annie (12 minute limit), scale to half double unders or lateral jumps/mobility

Monday the 21st of March, 2011

Front Squat 5-3-1+ (75-85-95% of your training max) Rest as needed 20 minute AMRAP: 5 chest to bar pull ups 10 ring dips 15 overhead squats, 95 pounds Of interest: Yoga at 930am this Sunday (free to members/$10 drop ins) Friday night hang out at the News Lounge What are you eating these days?  Paleo?  Zone? Coach notes: Mono of choice/hip and shoulder mobility/strength/Metcon Scale metcon to ring row/push ups/pvc if needed

Sunday the 20th of March, 2011

With a partner perform Three rounds of: Run 800 meters 60 reps, 50 pound dumbbell squat cleans 60 Burpees One partner working at a time. Yoga at 930am CrossFit WOD at 11am

Saturday the 19th of March, 2011

2011 CrossFit Games Sectional WOD 1 Complete as many rounds and reps as possible in 10 minutes of: 30 Double-unders 15 Power snatches (75lbs Men/55lbs Women)

Friday the 18th of March, 2011

Deadlift 3-3-3+ (70-80-90% of training max) Rest as needed 5 rounds, not for time: 10 Deadlifts (40-50% of training max) 2 Rope climbs, 15' ascents Rest as needed For time, 21, 15 & 9 reps of: Burpees Box Jumps 6 minute time limit Of Interest: Please sign up today for the CrossFit Open and add yourself to the CrossFit 305 team immediately!!!

Thursday the 17th of March, 2011

“Laverne &  Shirley” 2 rounds  for time 25 Burpees 200 meter run 7 minute cap-scale accordingly Rest the balance of 10 minutes 1 round for time: 30 Squat cleans (135/95lbs) 50 pull-ups 1.5K run Coach notes: Warm up of choice/Burgener for clean/WOD/hip, lat mobility

Wednesday the 16th of March, 2011

Press 3-3-3+ (70-80-90% of training max) Rest as needed 1 round every 6 minutes x 4 rounds 10 Push Press (115/75) 400 meter run 15 HSPU Rx+ 135/95, 5 Ring HSPU

Tuesday the 15th of March, 2011

"Helen" 3 rounds for time: Run 400 meters 21 kettlebell swings, 53/35 12 pull ups Last completed 12. 2.2011 Helen at Flamingo Park Video Of Interest: Please sign up today for the CrossFit Open and add yourself to the CrossFit 305 team immediately!!! Coach notes: Row 500, Run 500/WOD specific warm up (KB, pulls)/Discuss pace, intensity/Helen/forearm,lat,lumbar mobility

Monday the 14th of March, 2011

Front Squat 3-3-3+ (70-80-90% of training max) Rest as needed For time: 5 rounds 135lb Front Squat 10 reps 50 Double unders Last completed on 7.27.10 Skill of the week: Double-unders Challenge of the week: How many attempts does it take for you to get 100 double-unders unbroken? Of Interest: Please sign up today for the CrossFit Open and add yourself to the CrossFit 305 team immediately!!!

Athlete of the Month for March, 2011

Dominic C is the March, 2011 athlete of the month. Dom was brought to us by Joey Dibo. He floated in and out for several months before taking the full plunge. Now we can't keep him out of the place. Dom shows up early most days of the week and puts in the extra work that it takes to improve. He's not the strongest or the fastest but he works harder than anybody on improving his weaknesses. To top it off he knows all the words to Shook Ones Pt 2. Congrats Lil Dom, you're da Atleet of Da Munt f...