5 Rounds For Time:
1 Rope Climb
Rest 2 minutes after each round. Score is time at the end of 5th round including rest.
30 Ring Dips
100 Hollow Rocks
Have fun and compete this Sunday! All ability levels welcome! Triangle Two: 305's Revenge
Need help with your Snatch in preparation for The Triangle of Destruction? For those who can make it there will be a complimentary surprise snatch clinic tomorrow from 12:00-1:00pm and Sat...
7 minute AMRAP, rest till 10 minute mark
3 Power clean (185/123)
1 Rope climb, 18'
5 rounds for time
3 Ground to overhead (135/93)
1 Rope climb, 15'
305 Challenge of the week: 50yard tire flip for time.
Sweatstock is this Saturday!
Pride RX Social is this Sunday at 305!
CrossFit 305 vs CrossFit A1A vs CrossFit Soul in a battle to the Death....
Sunday - April 28th at CrossFit 305
Register through this...
Front Squat 3-3-3-3-3+ (70-70-70-80-90%)
Good Morning 8-8-8
Rest as needed
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.
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.
6 Rounds For Reps:
1 Minute Double Unders
1 Minute Kettle-bell Swings
Rest 10 Minutes
3 Minute AMRAP of each of the following:
Bar Muscle Ups
SOW: Toes to bar
COW: 2 minute AMRAP T2B.
Compete to the death! Triangle of Destruction 2
Has CrossFit changed your life? Has it improved the quality of your existence in some way? We want to hear YOUR story. Email firstname.lastname@example.org to get involved.
Push press 5-5-5-3-1+ (55-65-75-85-95%)
Rest as needed
3 rounds, rest 2 minutes after each round
Max burpees with balance of 3 minutes
1 minute Max reps Push Jerk (135/93)
NO CLASSES THIS SATURDAY!
Triangle of Destruction!
Crossfit Games Open
World's Best Gym, World's Awesomest Dodgeball Tournament
Power Clean 3-3-3-3-3+
3 Rounds For Time:
11 Thrusters 135/93
22 Lateral bar hops
11 Power Cleans 135/93
*every broken set of Thrusters or Power Cleans results in 5 burpee penalty to be completed before time is called.
Challenge of the Week: 5k run, post time to comments
Potluck Fiesta- CF Holiday party!
Upcoming Nutrition Challenge!