Saturday the 4th of February, 2012

9:00am 305 workout Joe's going away party WOD at 11am, hang out after. WODAPALOOZA is today. Come cheer on Pete, Dibo and Wess at Bayfront park!

Friday the 3rd of February, 2012

"400 meter runs with intentions on becoming a better runner" If your runs are 1:00-1:30 perform 8 rounds on 3 minutes If your runs are 1:30-2:00 perform 6 rounds on 4 minutes If your runs are 2:00-2:30 perform 4 rounds on 5 minutes *Use your first round run to decide which set you will use for your workout. Trainer tip: Want a better workout? Aim to stay within 5 seconds of your first run. Big Trouble in Little Haiti!

Thursday the 2nd of February, 2012

For time: 75 pound Back squat, 50 reps 15 foot Rope climb, 5 ascents 75 pound Back squat, 40 reps 15 foot Rope climb, 4 ascents 75 pound Back squat, 30 reps 15 foot Rope climb, 3 ascents 75 pound Back squat, 20 reps 15 foot Rope climb, 2 ascents 75 pound Back squat, 10 reps 15 foot Rope climb, 1 ascent SCORES Big Trouble in Little Haiti!

Wednesday the 1st of February, 2012

Press 1-1-1 (20 minute time limit) Rest as needed WOD 21-15-9 100 meter run Muscle snatch (95/65) (7 minute cap) -No second knee bend! SCORES Immediately after cap 3 minute AMRAP Shoulder taps Rx-Back to wall Big Trouble in Little Haiti!

Tuesday the 31st of January, 2012

For time 100 Burpees 1 Mile run 100 KB swings (53/35) Rx+ (70/53) SCORES Supplement 50 Superman rocks Big Trouble in Little Haiti!

Monday the 30th of January, 2012

  Front squat 1-1-1 (20 minutes time limit) Rest as needed WOD 7 rounds 7 Front squat (50% of max) 7 C2B pull-ups (10 minute cap) SCORES Immediately after 10 min cap 5 minutes of V-ups Break up sets as needed Big Trouble in Little Haiti!

Wednesday the 25th of January, 2012

Press 5-3-1+ (75-85-95%) Rest as needed 3 Rounds for time: Run 400 meters 20 Pistols, alternating 10 Handstand push ups Midline: 100 GHD sit 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)

Thursday the 12th of January, 2012

20 minute AMRAP 15' Rope climbs Gym record:41 Sean Walbridge SCORES Get your Crossfit305 socks today!