Tuesday the 13th of July, 2010

Back Squat 5-5-5 Rest as needed 10 pistols  R/L 3 rounds, not for time Rest as needed Reverse Tabata Sprints

Monday the 12th of July, 2010

Back Squat, 1 rep Overhead Press, 1 rep Deadlift, 1 rep Over the course of 15 minutes work up to a one rep max of back squat. Spend the next 15 minutes establishing a one rep max overhead press. Your final 15 minutes will be for a one rep max deadlift. Rest as needed 3 minutes of paralette lateral burpees for reps

Monday the 28th of June, 2010

Back Squat 5-3-1 Rest as needed "Fran" 21, 15 and 9 reps of: Thruster Pull Ups This Friday is an Open House day all day - All classes are open to walk-ins, first times, friends, co-workers, neighbors etc.  If you know anyone who wants to try something different, this is the day!

Monday the 21st of June, 2010

Back Squat 3-3-3 Rest as needed For time: *Front squat (95/65) 50 Box jump (24"/20") *Use your total reps score from the previous week (6/14) of tabata front squats. No score? Perform 50 reps.

Monday the 14th of June, 2010

Back Squat 5-5-5 Tabata front squat 95/65 50 GHD sit ups If you have any questions about percentages and loading, please email dominic@crossfit305.com Here is a stronglifting531 spreadsheet that will give you all your loads for the next month of training.  Just type your top lifts from last week into the green boxes and that will give you everything you need. If you want to read more, the book that gives you the info behind some of the programming we are doing is available for p...

Thursday the 10th of June 2010

Back Squat 1-1-1 Rest as needed 10 x 100 meter sprint on 90 seconds There are only 8 spots left for the Swamp Monster as of this afternoon.  Follow this link to sign up: July 24th - The Swamp Monster - 1 day, 3 events.  This will be a fun place to test your fitness against some of the best on Florida.

Monday the 25th of January, 2010

Back Squat 3-3-3-3-3 Use the same weight for each set, perfect form, no failures Rest as needed 3 rounds: 200 meter sprint 21 kipping pull ups (or 50% of your max effort, no drops from the bar) Rest 2 minutes between rounds, attempt to beat your last round each time.

Thursday the 7th of January, 2010

Alex (The Monk) Janusas Russian Gymnastics Warmup Back Squat 5-5-5-5-5 Use the same weight for each set, perfect form, no failures. Rest as needed 4 tabata rounds each of: C2 rower,Squat,Push Up Rest 1 minute between exercises Of Interest: CrossFit Office WOD

Tuesday the 22nd of September, 2009

Just hangin' out (rim shot).Alex taking a moment during the overhead plate lunges.Back Squat5-5-5-5-5Rest as neededWith a partner, 5 rounds each for time:Partner 1 runs 200 metersPartner 2 holds pull up bar with feet off of ground. Each drop from bar equals 5 burpee penalty for both partners.

Monday the 29th of June, 2009

Back Squat1-1-1-1-1 at 90% of maxRest as neededComplete as many rounds as possible in 20 minutes of:115-pound Hang clean, 15 reps12 Ring dips21 Sit-upsPost number of rounds completed to comments.Notes, tools, articles and ephemera:Survey says hire a trainer. Is exercise good for you? Bill Starr on the big three from the CrossFit Journal. (requires subscription)