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

Tuesday the 1st of May, 2012

Eight rounds for max reps of: Muscle-ups, 20 seconds Rest 10 seconds 135 pound Clean and jerk, 20 seconds Rest 10 seconds 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 15th of April, 2012

Bench press 3-3-3 (70-80-90%) Trainers choice

Saturday the 14th of April, 2012

9:00am 305 Workout 10:00am Crossfit WOD

Friday the 13th of April, 2012

Power clean 3-3-3 (70-80-90%) Weighted pull-up 3-3-3 Rest as needed “Hang in There” Run 200 meters while your partner hangs from a pull up bar. Repeat for a total of 5 runs & 5 hangs each. For each drop from the bar, perform 5 burpees at the completion of the workout as a team. You are allowed to use only arms to hang, with the exception of one use of the legs per partner. Time is called at the completion of burpees by both team members. Both partners must do all burpees for all...

Thursday the 12th of April, 2012

Power Snatch 1-1-1 Rest as needed 21, 15 & 9 Reps of: Wall Ball Shot 20/14 Kettlebell Swing 70/53 Burpee 18' rope climb (1 per round) Note heaviest snatch & time SCORES

Wednesday the 11th of April, 2012

A.Push press 3-3-3 (70-80-90%) B. Ring Dips, 3 sets for max reps, rest the balance of 2 minutes Rest as needed C. Six attempts, each for time of: Sprint 200 meters, rest the balance of 2 minutes Record your fastest and slowest times. SCORES