crossfit 305's tag archives

Monday the 14th of July, 2014

Back Squat 5-5-5-5-5+ (add 10# to training max) Front Squat 10-10-10 (55%) Rest as needed Three rounds for time of: Run 300 Meters 12 Overhead Squats 115/83 9 Toes To Bar 6 Over the Bar Burpees 14 minute time limit Skill of the week: Double Unders Challenge of the week: Max reps Unbroken Double Unders. HIGHEST SCORE WITH VIDEO PROOF WINS $50 in store credit.  Post video links to comments. 

Sunday the 13th of July, 2014

9:30am Yoga with Amber 10:30 Oly with Coach McKay 11:30 CrossFit WOD with Coach McKay

Saturday the 12th of July, 2014

9:00am Unloaded Workout 10:00am  Olympic lifting and WOD with #Coachpanos 11am #TheGRIND ... Do you have what it takes?

Friday the 11th of July, 2014

7 Rounds for total time of: 10 Chest to Bar Pull Ups Run 200 Meters 10 Burpees Rest 1 minute Alternating Tabata: Sit Ups & Russian Twists 20/14 Today is #FreeFriendFriday Bring Any Friend to Any Class ALL DAY!!!

Sunday the 29th of June, 2014

Weighted Pull Up 3-3-3-3-3 Russian Swing 50-50 Rest as needed Three Rounds for time of: 200 Meter Sandbag Carry Thruster, 15 Reps 95/63 Supplement: 50 GHD Sit Ups, 50 weighted supermans 9:30am Yoga / 10:30 Oly / 11:30 WOD    

Saturday the 28th of June, 2014

9:00am Unloaded Workout 10:00am  Olympic lifting and WOD with #Coachpanos

06.28.14

Warm-up 1) 3 x 250 row/ rest 60 seconds after each 2) Mobility as needed Gymnastics 3) Push A Barbell 4) Back squat week 5/ day 4, [10 x 3@ 85% + 30 pound increase from Week 3] Conditioning 5) On a running tabata clock perform the following: 100 reps of Squat 50 reps of Kettlebell swing (70/53)

06.27.14

Warm-up 1) 200 meter run/ 10 KBSnatch(53/35)/ 15 Air-squats/ 20 Burpees/ 15 Air squats/ 10 KBsnatch/ 200 meter run 2) Mobility as needed Gymnastics  3) Pull B 4) Max height pause squat box jump (hold bottom position of squat for 3 seconds then explode onto top of box)  Barbell 5) Back squat, week 5/ day 3, [7 x 5@80% + 30 pound increase from Week 3] Conditioning 6) 10 rds for time 3 Bar muscle-up 30 Dubs

Friday the 27th of June, 2014

Hang Power Clean 3-3-3-3-3+ Chest to Bar Inverted Row 10-10-10 Rest as needed Three Rounds for time of: Run 400 Meters 10 Clean & Jerk 135/83 10 Over the Bar Burpees Sign up for the Summer Nutrition Challenge! SCORES  

06.26.14

Rest day