CrossFit 305 - Miami, FL http://crossfit305.com Garage fitness in the heart of Miami Sat, 04 Feb 2012 02:38:31 +0000 en hourly 1 http://wordpress.org/?v=3.0.5 Saturday the 4th of February, 2012 http://crossfit305.com/2012/02/03/saturday-the-4th-of-february-2012/ http://crossfit305.com/2012/02/03/saturday-the-4th-of-february-2012/#comments Sat, 04 Feb 2012 01:00:29 +0000 PANOS http://crossfit305.com/?p=9814

Skill of the year!

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!

]]> http://crossfit305.com/2012/02/03/saturday-the-4th-of-february-2012/feed/ 2 Friday the 3rd of February, 2012 http://crossfit305.com/2012/02/02/friday-the-3rd-of-february-2012/ http://crossfit305.com/2012/02/02/friday-the-3rd-of-february-2012/#comments Fri, 03 Feb 2012 01:00:20 +0000 PANOS http://crossfit305.com/?p=9766

“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!

]]> http://crossfit305.com/2012/02/02/friday-the-3rd-of-february-2012/feed/ 7 Thursday the 2nd of February, 2012 http://crossfit305.com/2012/02/01/thursday-the-2nd-of-february-2012/ http://crossfit305.com/2012/02/01/thursday-the-2nd-of-february-2012/#comments Thu, 02 Feb 2012 01:00:51 +0000 PANOS http://crossfit305.com/?p=9764 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!

]]> http://crossfit305.com/2012/02/01/thursday-the-2nd-of-february-2012/feed/ 6 Wednesday the 1st of February, 2012 http://crossfit305.com/2012/01/31/wednesday-the-1st-of-february-2012/ http://crossfit305.com/2012/01/31/wednesday-the-1st-of-february-2012/#comments Wed, 01 Feb 2012 01:00:59 +0000 PANOS http://crossfit305.com/?p=9762

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!

]]> http://crossfit305.com/2012/01/31/wednesday-the-1st-of-february-2012/feed/ 13 Tuesday the 31st of January, 2012 http://crossfit305.com/2012/01/30/tuesday-the-31st-of-january-2012/ http://crossfit305.com/2012/01/30/tuesday-the-31st-of-january-2012/#comments Tue, 31 Jan 2012 01:00:29 +0000 PANOS http://crossfit305.com/?p=9760

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!

]]> http://crossfit305.com/2012/01/30/tuesday-the-31st-of-january-2012/feed/ 7 Monday the 30th of January, 2012 http://crossfit305.com/2012/01/29/monday-the-30th-of-january-2012/ http://crossfit305.com/2012/01/29/monday-the-30th-of-january-2012/#comments Mon, 30 Jan 2012 01:00:05 +0000 PANOS http://crossfit305.com/?p=9758

 

Looking good Mr. president of Iran!

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!

]]> http://crossfit305.com/2012/01/29/monday-the-30th-of-january-2012/feed/ 11 Sunday the 29th of January, 2012 http://crossfit305.com/2012/01/28/sunday-the-29th-of-january-2012/ http://crossfit305.com/2012/01/28/sunday-the-29th-of-january-2012/#comments Sun, 29 Jan 2012 01:00:54 +0000 DM http://crossfit305.com/?p=9754

Derek's first muscle up

Bench Press 5-3-1+

Rest as needed

21-15-9
Wall Ball 20/12
Kettlebell Swing 70/53
Burpee

]]> http://crossfit305.com/2012/01/28/sunday-the-29th-of-january-2012/feed/ 7 Saturday the 28th of January, 2012 http://crossfit305.com/2012/01/27/saturday-the-28th-of-january-2012/ http://crossfit305.com/2012/01/27/saturday-the-28th-of-january-2012/#comments Sat, 28 Jan 2012 01:00:11 +0000 DM http://crossfit305.com/?p=9745

9 am 305 Workout

11 am Super Secret WOD

]]> http://crossfit305.com/2012/01/27/saturday-the-28th-of-january-2012/feed/ 13 Friday the 27th of January 2012 http://crossfit305.com/2012/01/26/friday-the-27th-of-january-2012/ http://crossfit305.com/2012/01/26/friday-the-27th-of-january-2012/#comments Fri, 27 Jan 2012 01:00:48 +0000 DM http://crossfit305.com/?p=9728 Deadlift 5-3-1+ (75-85-95%)

Rest as needed

5 rounds for time of:
185 pound power clean, 5 reps
Muscle up, 5 reps
Scale for muscle ups is 10 shoot throughs
12 minute time limit

Midline: Accumulate 1 minute in L Sit in as little time as possible.
Start immediately after 12 minute cap.

SCORES

 

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4 rounds for reps
60 seconds work:30 seconds rest

Strict pull ups
Push ups
Squats
Sit ups
Burpees
Score is total reps

Midline: 300 Russian Twists, 20/14

SCORES

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