Saturday the 11th of February, 2012

9am - 305 Workout 9am - CrossFit Kids 11am CrossFit WOD "The Seven" Seven rounds for time of: 7 Handstand push-ups 135 pound Thruster, 7 reps 7 Knees to elbows 245 pound Deadlift, 7 reps 7 Burpees 7 Kettlebell swings, 2 pood 7 Pull-ups

Friday the 10th of February, 2012

Deadlift 5-5-5+ (65-75-85% of training max) Add 10lbs to training max that you used last cycle Rest and recover 21-15-9 Kettlebell Sumo-deadlift high-pull 15' rope climb, 3 ascents (10 minute cap) SCORES Optional supplement Glute ham raises

Thursday the 9th February, 2012

Five rounds for time of: Run 600 meters 95 pound thruster, 15 reps SCORES Post time to comments. Big Trouble in Little Haiti! A competition for members only, made for ALL levels. CrossFit Games 2012 Open! Sign up now and join the 305 team!

Wednesday the 8th of February, 2012

Press 5-5-5+ (65-75-85% of your Training max) Add 5 lbs to your training max this week Rest and Recover Complete as many rounds as possible in 15 minutes of: 135 pound Push press, 7 reps 135 pound Overhead squat, 10 reps 15 GHD Sit-ups Rest 3 minutes Accumulate 90 seconds of L-Sit using paralettes and a kettlebell. Feet must be suspended over kettlebell. SCORES Big Trouble in Little Haiti! A competition for members only, made for ALL levels. CrossFit Games 2012 Op...

Tuesday the 7th of February, 2012

Max set of pull-ups Run 800 meters Max set of pull-ups Run 400 meters Max set of pull-ups Run 200 meters Report entire time for workout and total for pull-ups. Rest and Recover 5 minutes max reps Russian Twists (20/14). If your knees are bent you aren't doing it right.  Take your time and do it the right way. SCORES Big Trouble in Little Haiti! A competition for members only, made for ALL levels. CrossFit Games 2012 Open!

Monday the 6th of February, 2012

Front Squat 5-5-5+ (65-75-85% of Training Max) Romanian Deadlifts 5-5-5 (use 30-50% of your deadlift max as a guideline) 3 minute rest "You vs. the Machine" 12 minute AMRAP 12 box jumps (24/20) 6 burpees SCORES 2 minute rest 4 minutes max situps unachored, chest to thigh

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....