Wednesday the 22nd of June, 2011

20 minutes, muscle up practice 10 minutes, double under practice Rest as needed Tabata "Bottom to Bottom" Squat Run 1 mile Clock starts for run on rising from last squat. The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, th...

Tuesday the 21st of June, 2011

"Small" Three rounds for time of: Row 1000 meters 50 Burpees 50 Box jumps, 24" box Run 800 meters 50 minute time limit, scale accordingly. If a rower is taken, go straight to burpees and move to rower when one opens. Of interest: Judges Workshop, FREE this Saturday! If you want to judge at Swamp Monster, attendance is mandatory. FGB6 is coming! Special CrossFit A1A one-time offer for CrossFit 305 members only.  Email crossfit305@crossfit305.com if you are interested ...

Monday the 20th of June, 2011

20 minutes, muscle up practice Rest as needed In ten minutes, complete as many rounds and reps as possible of: 30 double unders 10 push ups

Sunday the 19th of June, 2011

Yoga at 9:30 WOD at 11:00am

Saturday the 18th of June, 2011

"Mateo" 400 meter run then 6 Rounds of: 3 G2O (155/115) 6 Bar Facing Burpees 9 C2B Pullups 400 meter run Donate to Mateo! 305 Members ONLY - We are offering a three day sale for the Swamp Monster – half off – message dominic@crossfit305.com – this sale ends today precisely at noon Saturday June 18, 2011 – There will be zero exceptions after that. No refunds, no exchanges. This offer may only be taken advantage of via email to this address.

Friday the 17th of June, 2011

Deadlift 5-3-1+ (75-85-95%) Rest as needed 7 rounds of: Run 200 meters With the balance of 2 minutes, complete as many 70 pound kettlebell swings as possible. Score is total reps. 305 Members ONLY - We are offering a three day sale for the Swamp Monster – half off – message dominic@crossfit305.com – this sale ends precisely at noon on Saturday June 18, 2011 – There will be zero exceptions after that. No refunds, no exchanges. This offer may only be taken advantage of via emai...

Thursday the 16th of June, 2011

Power Clean 1-1-1-1-1-1-1 Rest as needed For time: 3 rounds 30 Push-ups 20 Box jump (30/24) 10 minute cap

Wednesday the 15th of June, 2011

Press 5-3-1+ (75-85-95%) Rest as needed 12 minute AMRAP 7 HSPU 10 Dumbell hang power snatch (45/25) 200 meter run

Tuesday the 14th of June, 2011

Pull-up ladder With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able. Use as many sets each minute as needed. Rest as needed 200 double unders for time (8 minute time cap)

Monday the 13th of June, 2011

Front squat 5-3-1 (75-85-95%) Rest as needed "Der Ball" 3 rounds for time of: Run 500 meters 50 Wallball shots, 20 pound ball, 10' target