Sunday the 29th of January, 2012

Bench Press 5-3-1+ Rest as needed 21-15-9 Wall Ball 20/12 Kettlebell Swing 70/53 Burpee

Thursday the 26th of January, 2012

4 rounds for reps 60 seconds work:30 seconds rest Strict pull ups Push ups Squats Sit ups Burpees Score is total reps Midline: 300 Russian Twists, 20/14 SCORES

Tuesday the 24th of January, 2012

Hang Power Clean 5-5-5-5-5 Rest 2 minutes between sets Rest as needed 21-15-9 Kettlebell snatch, per arm 53/35 Toes to Bar 12 minute time limit Midline: 5 minutes, strict Toes to Bar, for reps. Start immediatly after 12 minute cap SCORES 305 vs. A1A Big Trouble in Little Haiti!

Sunday the 18th of December, 2011

Bench Press 5-5-5 (65-75-85%) add 5 pounds to your training max today Rest as needed Four rounds of 2 minutes work 2 minutes rest 5 muscle ups AMRAP Overhead walking lunge 45/25

Saturday the 31st of October, 2009

There is no Olympic Lifting Class today as several of us will be at BGI CrossFit either repeating certification or completing certification for the first time. For now this video will have to do. Enjoy!Regular class at one pm is still on.

Tuesday the 27th of October, 2009

Four rounds for time of:50 meter sprint50 meter lunges50 sit upsPost time to comments.LEAN OUT CHALLENGE: Where did everyone go. In order to participate in the challenge you must post food journals everyday at http://leanout305.blogspot.com/. Get on it!Of interest: Diluting the Brand? (CrossFit Journal)

Friday the 23rd of October, 2009

You will NEVER get me treasure!!!!!!! GO CF305For time:Run 400 meters21 Sit Ups21 Overhead Lunges 45/25Run 400 meters18 Sit Ups18 Overhead Lunges 45/25Run 400 meters15 Sit Ups15 Overhead Lunges 45/25Run 400 meters12 Sit Ups12 Overhead Lunges 45/25Run 400 meters9 Sit Ups9 Overhead Lunges 45/25Run 400 meters6 Sit Ups6 Overhead Lunges 45/25Run 400 meters3 Sit Ups3 Overhead Lunges 45/25Run 400 metersPost time to comments.

Tuesday the 13th of October, 2009

21-18-15-12-9-6 and 3 rep rounds of:Power clean 95/65 poundsSit-upsSquatsPost time to comments.Got calluses? Rips? Tears?Check THIS forum thread out for some solutions. Notes, tools, articles and ephemera:Walnuts - The Original Health NutA CrossFit Startup Guide, pt. 1 (pdf), from the CF JournalThe Dumbbell Bear (pdf) from the CrossFit JournalWork Capacity 101 from Ross Training

Saturday the 3rd of September, 2009

Deadlift 1-1-1-1-1-1-1 repsPost loads to comments.

Saturday the 26th of September, 2009

Meet at CrossFit 305 to drive to CF Threshold at 12:15 for Fight Gone Bad IV. Bring water, a towel, and some snacks.Represent 305 with your shirts and your positive attitudes today.