Friday the 17th of May, 2013

Rx 100 Air squats 30 Pull-ups 30 Box jumps (24/20) 75 Air squats 20 Pull-ups 20 Box jumps 50 Wall balls (20/12) 10 Strict pull-ups  10 Box jump overs Rx+ WOD 100 Air squats 12/6 Muscle-ups 30 Box jump overs (24/20) 75 Air squats 9/4 Muscle-ups 20 Box jump overs 50 Wall balls (20/14) 6/2 Bar muscle-ups 10 Box jump over Burpees SCORES Olympic lifting seminar link Nutrition challenge link CrossFit Games Regionals! Go support Team 305 this weekend!

Thursday the 16th of May, 2013

Power Clean 3-3-3-3-3+ (70-70-70-80-90%) Rest 5 Rounds Not for Time: 1/2 max reps strict pull-ups 3 Tall Box Jumps Rest Tabata Calorie row Rest 1 minute Tabata Burpees SCORES Olympic lifting seminar link Nutrition challenge link    

Friday the 12th of April, 2013

Power Clean 3-3-3-3-3+ 70-70-70-80-90% Super-Set: Box Jumps 3-3-3-3-3 Strict-Pullups, 1/2 of Tuesday's max effort Team 5K Run or Row: Alternating with a partner, run or row 10x500m for time. SCORES 305 Challenge of The Week: “1/2 a man down” Run 500m as fast as possible while carrying the heavy bag. There is no time cap. Can anyone beat Dan's insane 2:26? Will Wess strike his revenge? Find out on this weeks Challenge of the Week!  

Monday the 8th of April, 2013

Front Squat 3-3-3-3-3+ (70-70-70-80-90%) Good Morning 8-8-8 Rest as needed For Time: 12 Burpee Box Jump 24 Box Jump 48 Power Wallballs 20/14 96 Air Squats 48 Power Wallballs 24 Box Jumps 12 Burpee Box Jumps Power Wallballs are performed by throwing the medicine ball to the 11'/10' target without passing through a full squat. SCORES 305 Challenge of The Week: "1/2 a man down" Run 500m as fast as possible while carrying the heavy bag. There is no time cap.

Monday the 4th of March, 2013

Front squat 5-5-5-5-5+ (45-55-65-75-85%) Good mornings 8-8-8 (10 lbs more than previous week) Rest as needed For time: Run 400 21 Burpee box jumps (24/20") Run 400 15 Burpee box jumps Run 400 9 Burpee box jumps SCORES SOW: Burpee Box jump (24/20") COW: 2 minute cap 20 Burpee box jump (24/20") 30 Kettle bell swings (53/35) Video evidence required Free Health Analysis tomorrow @ 6:30pm here @ 305 E mail HealthassessmentQRA@gmail.com for info! Complimentary Frie...

Monday the 11th of February, 2013

Front Squat 3-3-3-3-3 (50-60-70-80-90%) Rest as needed 5 Rounds For Time: 12 Wallballs 20/14 12 Box Jumps 24/20 12 Chest to Bar Pull-Ups SCORES Skill of the Week: Over Head Squatzzzz Challenge of the Week: Find a 1rm OHS GOT GRIP? 12 IS THE # TO BEAT... Want something to train for? Triangle of Destruction! Rep 305! 

Wednesday the 6th of February, 2013

Push press 5-5-5-5-5+ (45-55-65-75-85%) Rest as needed For time: 60 HSPU 10 Box jumps (24/20) at the top of every minute SCORES  Register for the Crossfit open. Click this link. Are you signed up for Triangle of DESTRUCTION? DO IT!

Friday the 25th of January, 2013

Power clean 5-5-5-3-1+ (55-65-75-85-95%) Box jumps 3-3-3-3-3 Rest as needed 20 minutes Even minutes 7 Burpee box jumps (24/20) Odd minutes 10 KB swings (70/53) 

Wednesday the 9th of January, 2013

Push press 5-5-5-5-5+ (45-55-65-75-85%) Rest as needed   12 minute ladder (5/5, 10/10, 15/15, 20/20...etc) Box jumps (24/20") Power snatch (75/53) SCORES Nutrition Challenge

Friday the 10th of August, 2012

Power clean 5-5-5-3-1+  (55-65-75-85-95%) Rest as needed Team WOD 12 minute AMRAP 7 Power clean (135/93) 10 Over the bar burpees 25 Double-unders With a partner, take turns completing 1 full round until time is up SCORES MONSTER BEACH!