Sunday the 22nd of January, 2012

930am Yoga 11am WOD Bench Press 3-3-3+ (70-80-90% of Training Max) "J.T." 21-15-9 reps of: Handstand push-ups Ring dips Push-ups

Saturday the 21st of Janaury, 2012

9am 305 WorkOut (Trainer's Choice) 9am Kids Class 11am CrossFit WOD Filthy Fifty For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Post time to comments.

Friday the 20th of January, 2012

Deadlift 3-3-3+ (70-80-90% of training max) Row best 2K Rest for 2K time Row best 1K Rest for 1K time Row 500 meters SCORES Big Trouble In Little Haiti….is coming! A CrossFit competition for our members only! All levels, for fun and glory.

Thursday the 19th of January, 2012

"DM Intervals" 4 Rounds of: 1 Minute work:30 Seconds rest Max reps Front Squat (135/95) Max double unders Max reps Power Clean (135/95) Max reps v-ups Max reps lateral jump Burpees (over Bar) Score is total reps Big Trouble In Little Haiti....

Wednesday the 18th of January, 2012

Press 3-3-3+ (70-80-90% of your training max) Note: If you are NOT getting more than three reps on your last lift, you will not be getting the desired training effect.  Either reduce your training max by an additional 10% or push harder. Rest and Recover 4 rounds of: Row 250 meters 10 push press (115/73) 10 chest to bar pull ups SCORES

Tuesday the 17th of January, 2012

Five rounds for time of: 12 Wallball shots, 20 pound ball 12 Toes-to-bar Rest and Recover "Tabata This!" Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories". SCORES

Monday the 16th of January, 2012

Squat 3-3-3+ (70-80-90% of your Training Max) Strip bar to 50% of your training max and do 21 unbroken reps Rest and Recover 4 Rounds for time of 300m Wall/Trail Run 50 Squats SCORES Optional Supplement 100 GHD Situps NFT

Sunday the 15th of January, 2012

Yoga at 9:30 WOD at 11 Bench Press 3-3-3+ 70-80-90% 21-15-9 Box Jumps Push Ups Rest 2 minutes 21-15-9 Box Jumps Push Ups

Saturday the 14th of January, 2012

No classes today! Crossfit 305 Presents Ice Monster 2012 Live Scoring Heats

Friday the 13th of January, 2012

Work up to heavy single of snatch "PANOS" 5 rounds for time 185lb Snatch, 2 reps 36 double-unders (7 minute cap) SCORES Rest as needed Deadlift 5-5-5+ (65-75-85%) Rest as needed 36 Burpee Box jumps for time (if time permits)