Wednesday the 24th of August, 2011

Press 5-5-5+ (65-75-85%) Add 5 pounds to your press training max today For reps, two efforts with complete recovery: With a barbell loaded to 95/65 pounds press to failure, immediately push press to failure, immediately push jerk to failure. Note reps of each lift. Rest as needed 300 double unders for time, 8 minute time limit

Tuesday the 23rd of August, 2011

"Bradley" 10 rounds for time of: Sprint 100 meters 10 Pull-ups Sprint 100 meters 10 Burpees Rest 30 seconds Please note: If you do not have at least 5 strict pull ups, please refrain from performing kipping pull ups. Nutrition Challenge Day 2

Monday the 22nd of August, 2011

Front Squat 5-5-5+ (65-75-85%) Rest as needed "Bollocks" 50 wall ball shots, 20 pound ball 40 meters, overhead walking lunge, 20 pound ball 30 reverse burpees, 20 pound ball 20 ball facing burpees 12 minute time limit. Nutrition Challenge Day 1 Chellenge of the Week: 250 meter row

Sunday the 21st of August, 2011

Yoga at 9:30am WOD at 11am All 305 and A1A members are welcome! 11AM WOD Max Distance Prowler push 3 minutes hi/low 40m course (50/30) then 3 rounds for time of 500m run 500m row Congratulations to our Challenge of the Week Winners Katie Gordon - 5:57 Alan Ajoy - 5:20 Step your game up!! Nutrition Challenge starts tomorrow. Email dominic@crossfit305.com or go to http://crossfitnutritionchallenge.blogspot.com

Saturday the 20th of August, 2011

9am 305 Workout OLYMPIC LIFTING IS CANCELLED THIS WEEK 11am CrossFit WOD 12pm CrossFit WOD All classes will be doing the same workout With a running clock Run 1600m On 16 minute mark, Run 1200m On 28 minute mark, Run 800m On 36 minute mark, Run 400m On 40 minute mark we will begin 5x5om sprints on the minute If you cannot run due to injury, Alternate WOD will be 4x1000m Row Intervals

Friday the 19th of August, 2011

"Nancy" Five rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps

Thursday the 18th of August, 2011

"Hansen" Five rounds for time of: 2 pood Kettlebell swing, 30 reps 30 Burpees 30 Glute-ham sit-ups* (50 minute cap) *Substitute for Glute-ham sit-ups are Butterfly sit-ups Want to step up your fitness game?  Want to change your body composition?  Get in on this 30 day nutrition challenge!

Wednesday the 17th of August, 2011

"Jackie" 1000 meter row 45 pound Thruster, 50 reps 30 pull-ups Please note: If you do not have at least 5 strict pull ups, please refrain from performing kipping pull ups.

Tuesday the 16th of August, 2011

"Annie" 50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups

Monday the 15th of August, 2011

"Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats Challenge of the Week: 1 mile time trial What is fitness? NO! Please note: If you do not have at least 5 strict pull ups, please refrain from performing kipping pull ups.