Workouts

Thursday the 11th of March, 2010

RUN! 800mtr, 600mtr, 400mtr, 300mtr, 200mtr, 100mtr Work your way down starting the 800 at 6 minutes, 600 at 11 minutes, 400 at 15 minutes, 300 at 18 minutes, 200 at 10 minutes, 100 at 21 minutes. Rest as needed 2 minutes max Knees to Elbows
READ THE FULL ARTICLE >>

Wednesday the 10th of March, 2010

5 rounds for time: 30 Mountain Climber 15 Box Jump 7 Power Snatch 95/65 Rest as needed 10 yard sprint 3 burpees 3 minutes AMRAP Be sure to register for your classes this week. Post times and thoughts to comments. Of interest: Flexion Extension The toughest endurance race on the planet, Miami 2011! Are you overtraining?
READ THE FULL ARTICLE >>

Tuesday the 9th of March, 2010

Deadlift 5-5-5-3-3-1 Rest as needed 30 sit ups Row 250 50 squats 3 rounds for time Of interest: 313kg front squat Florida Sectional Movement Standards
READ THE FULL ARTICLE >>

Monday the 8th of March, 2010

We are at the new location starting today! The address is 5940 NE 4th ave at the corner 59th terrace and 4th ave. For time: Run 400 meters 25 burpees 4 rounds Post times and reflections to comments Thank you so much to all of the CrossFit 305 athletes who make this gym one of the best places to workout! 400 meters=1312.34 feet or 437.2 yards.
READ THE FULL ARTICLE >>

Sunday the 7th of March, 2010

Rest, relax, recover.
READ THE FULL ARTICLE >>

Saturday the 6th of March, 2010

Moving Day WOD 1pm Pick up as much weight as you can, carry it 400 meters, drop it, run back. 60 minutes, as much weight as possible. Running and Olympic class canceled for the day
READ THE FULL ARTICLE >>

Friday the 5th of March, 2010

15-9-6 Squat Clean 135 with metal plates, Box Jump 30", Sprint 100 meters between rounds and to finish. Rest as needed Tabata push ups Sectional Competitors: Same as above without push ups, work lightly on weaknesses, stretch and roll. Of interest: OLY comp streaming from the Arnold The evolution of free weights
READ THE FULL ARTICLE >>

Thursday the 4th of March, 2010

Overhead Squat hold for time 95/65, 2 efforts with full rest Deadlift 3-3-3 Rest as needed 4 Handstand Push Ups, 8 KettleBell Swings, 12 Squats- 8 minutes AMRAP Sectional Competitors: Same as above, lighter than usual on the deadlifts focusing on perfect form.
READ THE FULL ARTICLE >>

Wednesday the 3rd of March, 2010

Row 2,000 meters for time Rest as needed 2 minutes max Abmat sit ups, 2 minute plank hold, 2 minutes max Abmat sit ups Sectional Competitors: Work on weaknesses, work on pacing, practice mental preparation, discuss recovery/nutrition between workouts. Of interest: Tapering for Enhanced Performance 21 ways to be built like a bad ass
READ THE FULL ARTICLE >>

Tuesday the 2nd of March, 2010

"Nancy" 5 rounds for time, 400 meter run, 15 Overhead Squat 95/65 Sectional Competitors: Work on weaknesses. Rope climbs, double unders, light oly lifts, rowing, pull ups, muscle ups, hspu, etc. After, run 400 meters x 4 w/ equal rest, all efforts within 3 seconds of each other. Stretch and roll.
READ THE FULL ARTICLE >>
« Older Entries