Saturday the 10th of April, 2010

CrossFit 305 Kids & adult classes at 9am today! Olympic Lifting at high noon. WOD at 1pm. 9am WOD 3 rounds for time: Run 400 meters 50' walking lunges 12 pull ups If you cannot do pull ups, substitute with double rep ring rows. Finisher-max sit ups in 2 minutes 1pm WOD 5 rounds for time: 15 kettlebell swings 2/1.5 pood 15 burpess 15 Knees to elbows

Friday the 9th of April, 2010

3 rounds, not for time: Half max chin ups Half max pistols/pistol practice Rest as needed For time: Row 750 meters 21-15-9 Sumo Deadlift High Pull 95/65 Wall Ball 20/12 Congratulations to Javi Herrera who is our athlete of the month! Of interest: Mahler is coming to Ft Lauderdale this fall

Thursday the 8th of April, 2010

Push Press 5-5-3-3-1-1 Rest as needed 3 rounds for time: Dumbbell power snatch, 20 reps 1 legless rope climb, 15 feet Run 300 meters Of Interest: The Fundamentals of Bodyweight Strength Training Just Because

Wednesday the 7th of April, 2010

5 rounds for quality: Power Clean, 3 reps High Box Jump, 3 reps Muscle Up, 3 reps Rest as needed 8/14/20 ball sprint, 2 efforts for time. If you cannot do a muscle up, substitute with floor muscle ups striving to work through more range of motion than last week. Of Interest: CrossFit 305 Kids class is today at 4:30pm There will be a 305 Workout for adults at 4:30pm as well Defranco's upper body warmup July 10th - Gymnastics Seminar with Jim from Beastskills

Tuesday the 6th of April, 2010

For time: 21-15-9 Thrusters 95/65 Ring Dips Rest as needed 3 rounds not for time: 20 Russian Twists 10 Saxon side bends 10 back extensions (from CrossFit HQ) Of Interest: Muscle Up Progressions from the CrossFit Journal CrossFit Kids is tomorrow at 430pm and there will be a 305 Workout Class at the same time. Ali in Zaire - 1974 Adidas comercial Bicep curls? Double Down Sandwich

Monday the 5th of April, 2010

Run 500 meters, time trial Rest as needed Strict Pull Ups, max effort Pistol Squat, max effort per leg One Arm Push Up, max effort per arm Strict Chin Ups, max effort Hand Stand Push Up, max effort Rest as needed Run 500 meters, time trial Of Interest: Are you signing in to class at MindBody? Sign up or pay for your classes here! April 24th - Gymnastics Seminar with Earline Feugill Off Road Triathlon at Oleta Still not born to run The Strength Coach’s Guid...

Sunday the 5th of April, 2010

Rest, relax and recover. Of interest: New meaning to Toe to Bar If you could improve one area of weakness in life, gym or otherwise what would it be? Post answers to comments.

Saturday the 3rd of April, 2010

CrossFit 305 Kids & adult classes at 9am today! Olympic Lifting at high noon. WOD at 1pm. 9am WOD "Partners in Pain" 10 burpees 20 push ups 30 wall ball shots 40 kettlebell swings 50 sit ups 60 kettlebell deadlifts 70 squats 800 meter run Each partner completes equal work, one partner works at a time. Rest is taken in the bottom of your squat position. 1pm WOD Deadlift 5-5-3-3-1-1 Rest as needed Complete 5, 15, or 25 double under jump rope turns every 30 seconds...

Friday the 2nd of April, 2010

For time: Max L-Sit, 2 attempts Max Handstand Hold, 2 attempts Max Ring Stability Hold, 2 attempts Max Bar Hang, 2 attempts Max Plank Hold, 1 attempt Rest as needed between efforts 3 rounds not for time: 20 situps, butterfly or GHD 5 barbell or abwheel rollouts 10 toes to bar

Thursday the 1st of April, 2010

"The Destroyer" For time: 10 muscle ups 20 hang power snatch 95/65 30 push press 95/65 40 hang power clean 95/65 50 back squat 95/65 40 hang power clean 95/65 30 push press 95/65 20 hang power snatch 95/65 10 muscle ups Every time the barbell touches the ground complete 5 burpees. If you cannot do muscle ups, do 30 floor muscle ups. Of Interest: Risks Seen in Cholesterol Drug Use in Healthy People Interview with Glenn Pendlay and Rip