September, 2011Archive for

Saturday the 1st of October, 2011

This Saturday, 10am @CFA1A, Yoga for all 305 & A1A members. Bring a mat! No Sunday Yoga at 305. 305 Workout at 9am WOD at 11am WOD at 12pm Power Clean 10-10-10-10-10-10-10 Sets consist of the max weight you can do 1o reps unbroken. Bar may rest in the front rack but not on floor. Rest as needed between sets.
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Friday the 30th of September, 2011

Deadlift 3-3-3+ (70-80-90%) Rest as needed Row 100 meters 10 efforts, resting as needed SCORES This Saturday, 10am @CFA1A, Yoga for all 305 & A1A members. Bring a mat! No Sunday Yoga at 305.
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Thursday the 29th of September, 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 6.7.11 SCORES
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Wednesday the 28th of September, 2011

Press 3-3-3+ (70-80-90%) Rest as needed For time 21-15-9 Push press (95/63) Hang power clean (95/63) Perform 10 burpees every time bar is dropped to floor. SCORES
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Tuesday the 27th of Septemeber, 2011

5 rounds for time of: 400 meter run 30 Butterfly sit-ups 15 Reverse Burpees (20/12) SCORES
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Monday the 26th of September 2011

Back Squat 3-3-3+ (70-80-90%) Rest as needed “Elizabeth” 21-15-9 Squat Clean, 135/95 Ring Dips SCORES Last completed 6.6.11 Challenge of the week Max unbroken HSPU Firebreather Challenge 20 feet Handstand walk
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Sunday the 25th of September, 2011

Classes cancelled today February 7, 2009 Crossfit305 "Cindy"Competition From everybody at Crossfit305, best wishes, everlasting love and commitment.
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Saturday the 24th of September, 2011

"Slim Biscayne" 5 rounds for time of: Sprint 200 meters 100 foot overhead walking lunge 45/25 10 abmat sit ups 10 burpees 10 abmat situps 10 toes to bar 10 burpees
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Friday the 23rd of September, 2011

Deadlift 5-5-5+ (65-75-85%) Add 10 pounds to your deadliest training max today Rest as needed For time: Row 750 meters 21-15-9 Sumo Deadlift High Pull 95/65 Wall Ball 20/12 Last completed 4.29.11 Scores
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Thursday the 22nd of September, 2011

5 rounds for time of: 35 double unders Run 200 meters 12 minute time limit SCORES
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