Thursday the 1st of December, 2011

Run 800 meters Power Snatch, 30 reps Run 800 meters SCORES

Wednesday the 30th of November, 2011

Press 5-3-1 (75-85-95%) Rest as needed 20 minute AMRAP Run 200 meters 7 handstand push-ups 5 Chest to bar Pull-ups Rx+ Run 200 meters 5 Handstand push-ups to deficit (25's) 3 Muscle-ups   Scores

Tuesday the 29th of November, 2011

Power clean max-work up to max in 15 minutes Work together on one bar with 3-4 people. Work as a team racking and un-racking to ensure maximum amount of attempts within the time limit.  rest as needed 5 rounds for time 10 Power clean 20 Box jumps (24/20") 8 minute time cap   Last completed on 5.17.11 Challenge of the week Max kipping pull-ups in 3 sets (sets should be within 30 seconds of each other) Firebreather challenge of the week 30 unbroken chest to bar pull-ups Scor...

Monday the 28th of November, 2011

Back Squat 5-3-1 (75-85-95%) Rest as needed Tabata bottom to bottom squats-record lowest number 400 meter run At 10 minutes Tabata Burpees-record lowest number *400 meter run   1 burpee penalty for every second over the first 400 meter run. ICE MONSTER IS COMING! SIGN UP NOW. Scores

Sunday the 27th of November, 2011

Bench Press 5-5-5 (65-75-85%) Rest as needed 300 yard shuttle run 3 efforts starting every 10 minutes

Saturday the 26th of November, 2011

"Nutts" For time: 10 Handstand push-ups 250 pound Deadlift, 15 reps 25 Box jumps, 30 inch box 50 Pull-ups 100 Wallball shots, 20 pounds, 10' 200 Double-unders Run 400 meters with a 45lb plate

Friday the 25th of November, 2011

"Black Friday" Using one dumbbell, complete the following: Run 500 meters with a dumbbell, 50/35# 50 1 arm dumbbell swings 40 1 arm dumbbell thrusters 30 burpees, jump over dumbbell 40 1 arm dumbbell thrusters 50 1 arm dumbbell swings Run 500 meters with a dumbbell Athletic Goal Setting Seminar, free for all members!

Thursday the 24th of November, 2011

"Team Burph" Run 1 mile 100 burpees 200 push ups 300 squats Run 1 mile Teams of 2 partition reps any way they choose in order to complete with only 1 person working at a time.

Wednesday the 23rd of November, 2011

Press 3-3-3+ (70-80-90%) Rest as needed 4 rounds for time of: 100' Crab Walk 100' Bear Crawl 100' Long Jump* *Every 5th long jump, perform 3 burpees SCORES -Only one class at 9am this Thursday. Bring your friends and family! - Only one Friday class: 11am, open to all Crossfit 305 members

Tuesday the 22nd of November, 2011

  "White" 5 rounds for time: 3 Rope Climbs (15') 10 Toes to Bar 21 Overhead Walking Lunges (45/25 lbs. plate) 400m Run SCORES -Only one class at 9am this Thursday. Bring your friends and family!   - Only one Friday class: 11am, open to all Crossfit 305 members