Friday the 25th of November, 2011

"Black Friday" Using one dumbbell, complete the following: Run 500 meters with a dumbbell, 50/35# 50 1 arm dumbbell swings 40 1 arm dumbbell thrusters 30 burpees, jump over dumbbell 40 1 arm dumbbell thrusters 50 1 arm dumbbell swings Run 500 meters with a dumbbell Athletic Goal Setting Seminar, free for all members!

Wednesday the 9th of November, 2011

"Math" 100 abmat butterfly sit ups 15' rope climb, 5 reps 100 squats Run 500 meters 100 kettlebell swings 53/35 50 burpees 25 minute time limit SCORES   For butterfly sit ups, kettlebell is in front of feet, touch handle. Kettlebell swing is overhead, elbows locked out at full extension. Burpees must be two foot jump to two foot jump, no walking up/down.  

Thursday the 6th of October, 2011

For time: 20 calorie Row 30 Wallball Shots, 20 pound ball 20 Toes to bar 30 Box jumps, 24" box 20 Power Cleans, 135/93 30 Burpees 20 Shoulder to overhead, 135/93 400 Meter Plate carry 45/25 SCORES Nutrition Challenge starts MONDAY - email crossfit305@crossfit305.com to get involved

Thursday the 9th of June, 2011

2011 CrossFit Games Regional Workout 6 For time: Row 20 calories 30 Burpees 45 pound Two-arm dumbbell ground-to-overhead, 40 reps 50 Toes to bar 100 foot Walking lunge with 45lb plate held overhead 150 foot Sprint

Saturday the 4th of June, 2011

"Chopper" 10 6' wall burpees 200 meter med ball run 30 wall ball shots 40 push ups 50 meter over head walking lunge 60 double unders 50 meter over head walking lunge 40 push ups 30 wall ball shots 200 meter med ball run 10 6' wall burpees

Thursday the 27th of May, 2010

"Excuse 4 Partee" Four rounds for time: 15 lateral burpees 15' rope climb, one ascent 15 meter overhead plate lunge, 45/25 15 dumbbell swings per arm, 30/20 150 meter sprint Lateral burpees are over paralette set up on east side of gym. Lunges are done on turf with plate fully locked out overhead. Dumbbell swings are done outside. Run is done in back on the 305 trail. We will only be having two classes Friday, at 6:30 am & 6pm. One class Saturday at 9am. Enjoy the weekend and com...

Friday the 19th of February, 2010

The Iron Curtain Chipper (Scaled) 10 Over Head Squat (95/65) 20 Squat Cleans (95/65) 30 Push Press/Push Jerk (95/65) 40 Pull-ups 50 Wall Ball shots (20/14 to 10', not above or below) 60 Double Unders 70 Sit-ups (Abmat, unanchored, chest touches thighs) 800 m Run Scale up to 115/75, replace OHS with squat snatch, pull ups c2b, start with 5 rope climbs.

Monday the 23rd of November, 2009

Pete represented 305 with a break out performance at the Iron Curtain Challenge. He took 3rd in a very tough field.The Iron Curtain Chipper (Scaled) 10 Over Head Squat (95/65)20 Squat Cleans (95/65)30 Push Press/Push Jerk (95/65)40 Pull-ups50 Wall Ball shots (20/14 to 10', not above or below)60 Double Unders70 Sit-ups (Abmat, unanchored, chest touches thighs)800 m Run30 minute time limit. Of interest:Want to learn to Row?We took it to the house at the Iron Curtain ChallengeCustom fixies from UO...

Friday the 9th of October, 2009

Nice back KurtRope climb and shorts= Low ankle burns. Check the post and dress accordingly.Great Job Julio! Keep working.For time:25 Walking lunge steps20 Pull-ups50 Box jumps, 20 inch box25 Double-unders25 Push Ups20 Toe to Bar/Knees to elbows30 Kettlebell swings, 2 pood/1.5 pood30 Sit-ups20 Hang squat cleans, 95/6525 Back extensions30 Wall ball shots, 20 pound ball3 Rope climb ascentsRun 200 meters

Friday the 29th of May, 2009

For those of us that will be competing on Saturday, we will work on the skills for this WOD. For those that are not going Saturday, you will be DOING this WOD."CF Threshold 1 yr. Anniversary Chipper"Row 500 meters 25 Overhead Squats (Women-65 lbs Men-95 lbs) 25 Burpee Box Jumps (20″ box) 25 Double Unders 10 Inbred Cousins (Women-12 lbs Men-20 lbs) 400 meter run with Med BallNotes, tools, articles and ephemera:Skill level standards from CrossFit NorCal.Paleo Beef Stew recipe (wine optional).Greg ...