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

Post times and thoughts to comments

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

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.

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

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

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.

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

“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.

“Cindy”

5 pull ups, 10 push ups, 15 squats

20 minutes AMRAP

Compare to February 5th.

Sectional Competitors: Max Squat Snatch in ten minutes, not including warm up. Rest as needed. 5 minute MetCon, Pete’s choice.

Of interest:

• Those who suffer from constipation will find this exercise of invaluable aid