CrossFit 305 - Miami, FL http://crossfit305.com Garage fitness in the heart of Miami Fri, 18 May 2012 12:42:39 +0000 en hourly 1 http://wordpress.org/?v=3.0.5 Friday the 18th of May, 2012 http://crossfit305.com/2012/05/17/friday-the-18th-of-may-2012/ http://crossfit305.com/2012/05/17/friday-the-18th-of-may-2012/#comments Fri, 18 May 2012 01:00:34 +0000 PANOS http://crossfit305.com/?p=10995 Power Clean 5-5-5-3-1+ (55-65-75-85-95%)

Weighted chin-ups 3-3-3

Rest as needed

Teams of 2 alternate for a total of 4 rounds each
Each team member must complete 50 pulls on rower per round-Score is max calories as a team

This Saturday, High Noon at CF 305
The Beer Mile
This Sunday at CF 305 10am-2:00pm
Our 4 Year Anniversary Party
BE THERE!

]]> http://crossfit305.com/2012/05/17/friday-the-18th-of-may-2012/feed/ 13 Thursday the 17th of May, 2012 http://crossfit305.com/2012/05/16/thursday-the-17th-of-may-2012/ http://crossfit305.com/2012/05/16/thursday-the-17th-of-may-2012/#comments Thu, 17 May 2012 01:00:00 +0000 PANOS http://crossfit305.com/?p=10859

Welcome to 305 Alexia

Snatch-Work up to heavy single in 3 waves

Supplement (5 minutes, break sets as needed)
Floor wipers (135/93)

This Saturday, High Noon at CF 305
The Beer Mile

This Sunday at CF 305 10am-2:00pm
Our 4 Year Anniversary Party
BE THERE!


]]> http://crossfit305.com/2012/05/16/thursday-the-17th-of-may-2012/feed/ 1 Wednesday the 16th of May, 2012 http://crossfit305.com/2012/05/15/wednesday-the-16th-of-may-2012/ http://crossfit305.com/2012/05/15/wednesday-the-16th-of-may-2012/#comments Wed, 16 May 2012 01:00:26 +0000 PANOS http://crossfit305.com/?p=10857

A.Push press 5-5-5-3-1+ (55-65-75-85-95%)

B.Three efforts for time on 2 minutes, Ring support hold
  
C. 1 Mile run
Max push-ups with the balance of 12 minutes
Note run time and total push ups.
 
This Saturday, High Noon at CF 305
The Beer Mile
This Sunday at CF 305 10am-2:00pm
Our 4 Year Anniversary Party
BE THERE!
]]> http://crossfit305.com/2012/05/15/wednesday-the-16th-of-may-2012/feed/ 4 Tuesday the 15th of May, 2012 http://crossfit305.com/2012/05/14/tuesday-the-15th-of-may-2012/ http://crossfit305.com/2012/05/14/tuesday-the-15th-of-may-2012/#comments Tue, 15 May 2012 01:00:09 +0000 PANOS http://crossfit305.com/?p=10855 3 rounds for time
100 Double-unders
30 DB Ground to overhead (45/30)
30 pull-ups

SCORES

This Saturday, High Noon at CF 305
The Beer Mile

This Sunday at CF 305 10am-2:00pm
Our 4 Year Anniversary Party
BE THERE!

]]> http://crossfit305.com/2012/05/14/tuesday-the-15th-of-may-2012/feed/ 4 Monday the 14th of May, 2012 http://crossfit305.com/2012/05/13/monday-the-14th-of-may-2012/ http://crossfit305.com/2012/05/13/monday-the-14th-of-may-2012/#comments Mon, 14 May 2012 01:00:35 +0000 PANOS http://crossfit305.com/?p=10853 Front squats 5-5-5-3-1+ (55-65-75-85-95%)

Box Jumps 5-5-5

Rest as needed

1 round every minute for 10 minutes
5 Front squat (165/103)
1 Thruster

SCORES

Last completed on 2.20.12

Reminder: Please sign up online/over phone/via e-mail as well as physically check in upon arrival on time for classes. If you are late, your spot may be forfeited and you will be asked to wait until the next class. For serious.

]]> http://crossfit305.com/2012/05/13/monday-the-14th-of-may-2012/feed/ 4 Sunday the 13th of May, 2012 http://crossfit305.com/2012/05/12/sunday-the-13th-of-may-2012/ http://crossfit305.com/2012/05/12/sunday-the-13th-of-may-2012/#comments Sun, 13 May 2012 01:00:07 +0000 DM http://crossfit305.com/?p=10851 “Mother Day Mangler”
21, 15 & 9 reps of:
Calorie Row
50/35 pound dumbbell Thruster
Burpees

]]> http://crossfit305.com/2012/05/12/sunday-the-13th-of-may-2012/feed/ 2 Saturday the 12th of May, 2012 http://crossfit305.com/2012/05/11/saturday-the-12th-of-may-2012/ http://crossfit305.com/2012/05/11/saturday-the-12th-of-may-2012/#comments Sat, 12 May 2012 01:00:43 +0000 DM http://crossfit305.com/?p=10849 “Tabata Time!”
Burpee
Sit Up
Push Up
Squat

Rest 1 minute between exercises. Note total reps.

]]> http://crossfit305.com/2012/05/11/saturday-the-12th-of-may-2012/feed/ 0 Friday the 11th of May, 2012 http://crossfit305.com/2012/05/10/friday-the-11th-of-may-2012/ http://crossfit305.com/2012/05/10/friday-the-11th-of-may-2012/#comments Fri, 11 May 2012 01:00:14 +0000 DM http://crossfit305.com/?p=10847 A. Power Clean 3-3-3-3-3+ (50-60-70-80-90%)

B. Weighted Pull Up 3-3-3, heaviest possible

C. In teams of two with one person working at a time, complete the following:
Row 2,000 meters
Run 2,000 meters
200 double unders

SCORES

]]> http://crossfit305.com/2012/05/10/friday-the-11th-of-may-2012/feed/ 10 Thursday the 10th of May, 2012 http://crossfit305.com/2012/05/09/thursday-the-10th-of-may-2012/ http://crossfit305.com/2012/05/09/thursday-the-10th-of-may-2012/#comments Thu, 10 May 2012 01:00:05 +0000 DM http://crossfit305.com/?p=10845 “SWF”
5 rounds for time of:
20 Wall Ball Shots
10 Kettlebell swings, 70 pounds
20 Box jumps, 24/20″
10 Toes to bar
20 Double unders

 

22 minute time limit, scale as needed.

SCORES

Last completed 12.8.11

]]> http://crossfit305.com/2012/05/09/thursday-the-10th-of-may-2012/feed/ 4 Wednesday the 9th of May, 2012 http://crossfit305.com/2012/05/08/wednesday-the-9th-of-may-2012/ http://crossfit305.com/2012/05/08/wednesday-the-9th-of-may-2012/#comments Wed, 09 May 2012 01:00:07 +0000 DM http://crossfit305.com/?p=10842 A. Push Press 3-3-3-3-3+ (50-60-70-80-90%)

B. Max effort ring dips, 3 sets on 2 minutes

C. 200 meter run, 8 efforts on 2 minutes

SCORES


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