Monday the 4th of March, 2013

Use lifting straps for poor front rack mobility. Your wrists will thank you.

Front squat 5-5-5-5-5+ (45-55-65-75-85%)
Good mornings 8-8-8 (10 lbs more than previous week)

Rest as needed

For time:
Run 400
21¬†Burpee box jumps (24/20″)
Run 400
15 Burpee box jumps
Run 400
9 Burpee box jumps


SOW: Burpee Box jump (24/20″)
2 minute cap
20 Burpee box jump (24/20″)
30 Kettle bell swings (53/35)
Video evidence required

Free Health Analysis tomorrow @ 6:30pm here @ 305
E mail for info!

Complimentary Friends and Family WOD is this Saturday at 10:00am

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19 Responses to “Monday the 4th of March, 2013”

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  • DM says:

    Can you turn the Weed Wacker up?

    Good article for those looking to get more pull ups…

  • Litza says:

    Totally off subject but I’d like to propose a Crossfit 305 Harlem Shake video. Lol.

  • chad m says:

    litza…this might have to happen this is approximately the 400th request.

    any times or classes work particularly well for everyone? sound off in the comments!

  • Stef D. says:

    Oh please god. no. Make it stop…

  • Serg says:

    Good article DM!!! thanks!!

  • Milk Man says:

    NON KIPPING Pull-ups are considered the “upper body squat”. Pull-ups and milk! Squats and milk! Milk for everyone!

  • Analys says:

    Lol! CF 305 Harlem Shake! Haha I love it!! Chad, u should plan it for the night time. I love my 6am crew but all the clowns are deffff at the night classes. Lol. I’d totally come at night that day. Duhhhhh :)

  • Chad says:

    6:30pm Friday be there or be square litza

  • DM says:

    It’s really too bad that the 305 sound system just quit on us and we can’t play music at all on Friday. Golly gee darn it all to heck.

  • Ashley says:

    Thanks for the article, Dan! Very informative.

    It’s a shame about the music too, I REALLY wanted to participate in the video! HA.

  • Litza says:

    OMG, Yay!..I”m on vacation as of Thursday and won’t be back till Wednesday of next week. Can we do it next Wednesday, March 13th??? LOL. I agree this has to be done at night on a day that it’s really packed maybe include the 305 classes too. It’ll be hilarious.

  • Willie Z says:

    Analys, what do you mean that all the clowns are def at the night classes? A little respect for the 7:30ers please!!!

  • PANOS says:

    Oh my god this cant be happening. The Harlem globe trotters are coming to 305?

  • Lynnie says:

    Funny! Is Dennis Rodman coming too?

  • Chad says:

    Lynn wake up Dennis Rodman has been coaching you the whole time Tuesdays 6,7,9:30 and 11am!

  • Chad says:

    Also I will be in France Friday night but I’m sure Dan can help with the Harlem shake a week from Wednesday right??

  • PSY says:

    We better hurry up. There are only two crossfits that haven’t done a harlem shake yet and we don’t want to be last.

  • Analys says:

    Chad u gotta be there! Let’s do it the following friday! :) no rush.
    Willie, I totally knew u were gonna be offended! Geeeeeez! Hahahaha i meant that in a good way! My night crew is funnnn <3