Friday the 4th of May, 2012

Power clean 5-5-5 (65-75-85%)   Weighted chin-up 3-3-3 Rest as needed 5 rds for time "H.T.F.U." (Hurry The F*-! Up) One partner holds push up plank while the other partner runs 300 meters -3 burpee penalty each time either partner breaks position or takes a knee to be taken before time is called. Run cannot start until plank has been established by partner. SCORES CrossFit 305/A1A Happy Hour at the Stage Tomorrow Night!!! Be there or be square.  

Thursday the 3rd of May, 2012

Snatch 1-1-1-1-1 Rest as needed 12 minutes AMRAP Rope climb Ladder 7 Front squat 135/93 SCORES CrossFit 305/A1A Happy Hour at the Stage this Saturday!!!

Wednesday the 2nd of May, 2012

Push press 5-5-5 (65-75-85%) Rest as needed "J.T." 21-15-9 reps of: Handstand push-ups Ring dips Push-ups SCORES

Monday the 30th of April, 2012

Front squat 5-5-5 (65-75-85%) Box jump 5-5-5 Rest as needed 4 rounds for reps 3 minute AMRAP, 1 minute rest 5 burpees 7 Air squats SCORES Skill of the week-Rope Climb Challenge of the week-15' Legless Rope Climb, max reps in 90 seconds

Sunday the 29th of April, 2012

Bench Press 5-5-5 (65-75-85%) Rest as needed Coaches Choice Check out Coaches Chad & Pete at the Regionals today!

Saturday the 28th of April, 2012

9am 305 Workout 10 am WOD Check out Coaches Pete & Chad at the Regionals today! Can't make it? Follow live updates on Twitter!

Friday the 27th of April, 2012

Power Clean 1-1-1 Weighted Pull Up 5-5-5 Rest as needed “Partners in Speed” 5 rounds per partner, for time: 5 Over the rower burpees Row 100 meters SCORES Check out Coaches Chad & Pete at the Regionals today! Of Interest: CrossFit 305/A1A Happy Hour at the Stage Pete and Chad are competing at the CrossFit Games South East Regionals today through Sunday! 305's 4 Year Anniversary Party is fast approaching! Swamp Monster 3.0 is July 21st.  Early registration now...

Thursday the 26th of April, 2012

Snatch 1-1-1-1-1-1-1 Rest as needed 5 minutes, max reps double unders SCORES Of Interest: Exercise makes you smarter (NY Times) CrossFit 305/A1A Happy Hour at the Stage Pete and Chad are competing at the CrossFit Games South East Regionals this weekend! 305's 4 Year Anniversary Party is fast approaching! Swamp Monster 3.0 is July 21st.  Early registration now open - limited presale slots available..

Wednesday the 25th of April, 2012

A. Push Press 1-1-1 B1. Ring dip, 3 sets for max reps, rest 60 seconds B2. Strict Chest to Bar chin up, 3 sets for max reps, rest 60 seconds C. 400 meter sprint, 4 efforts starting every 4 minutes Of Interest: Common Faults CrossFit 305/A1A Happy Hour at the Stage Pete and Chad are competing at the CrossFit Games South East Regionals this weekend! 305's 4 Year Anniversary Party is fast approaching! Swamp Monster 3.0 is July 21st.  Early registration now open - limited presa...

Tuesday the 24th of April, 2012

“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 Last completed 11.9.11 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. Of Interest: Exercise makes you smarter (NY Times) CrossFit 305/A1A Happy Hour at the Stage ...