Tag

crossfit 305

2.11.16

“Barbara” Five Rounds for time:  20 Pull-ups  30 Push-ups  40 Sit-ups  50 Squats  *3-minute rest after each round* Ice Monster Competition is this Saturday, Feb. 13. CF 305 & A1A  will be closed that day. If you want to compete it’s not too late to sign up! Sign
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2.10.16

Push Press + Push Jerk + Split Jerk (2+2+1 x 4) 75-80-85-90% of push press. Rest 2 minutes between sets. Each set is 2 push press, 2 push jerks and 1 split jerks. If your jerk is not technically sound, stick with push press or use lighter loads. For Time 10,9,8,7….1 Push Press 1
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2.9.16

“Math” For Time: 100 abmat butterfly sit ups 15′ rope climb, 5 reps 100 squats Run 500 meters 100 kettlebell swings 53/35 50 Burpees Challenge of the week: 100 Calorie Assault Bike
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2.8.16

Front Squat (2-2-2-2). 65-75-85-95% Your Front Squats will be performed as a FOURMOM each set will be performed on a 4 minute clock. Position your weights before hand accordingly. If you are working in with a partner, alternate on a two minute clock. Push Pull 1 (1-1-1-1-1) Five reps
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2.7.16

10am Unloaded 11am CrossFit
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2.6.16

9am Unloaded 10am CrossFit
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2.5.16

FREE FRIEND FRIDAY Team Fight Gone Bad 3 rounds for reps, alternate each exercise for one minute: Wallballs 20/14 Kettlebell Swings 53/35 Box Jumps 20/16 Push-ups Calorie Row In this workout you and a partner will alternate rounds of 1 minute work and one minute rest, until you comple
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2.4.16

Deadlift (3-3-3-3). 75-80-85-90% “Sisson” Complete as many rounds as possible in 20 minutes of: 15-ft rope climb, 1 ascent 5 burpees 200-meter run *If you’ve got a 20-lb. vest or body armor, wear it.
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2.3.16

Push Press + Push Jerk + Split Jerk (2+2+1 x 4) 70-75-80-85% of push press. Rest 2 minutes between sets. Each set is 4 push press, 2 push jerks and 2 split jerks. If your jerk is not technically sound, stick with push press or use lighter loads. Pull N Push (Time) Row 750 Meters 75 Pu
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2.2.16

“QUADINTERVALS” Four rounds on an 8 Minute clock: Round 1 10 Thrusters 95/63 10 Pull-ups (RX+ C2B) Rest 3 Minutes Round 2 10 Toes to Bar 10 Push Press 95/63 (Rx+ HSPU) Rest 3 Minutes Round 3 10 Burpees to 6″ target 10 Box Jumps 24/20 Rest 3 Minutes Round 4 10 Dips (R
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