Sunday the 25th of March, 2012

Bench Press 5-3-1+ (75-85-95%) Rest as needed Coaches Choice!

Saturday the 24th of March, 2012

Open WOD 12.5 Complete as many reps as possible in 7 minutes following the rep scheme below: 3 Barbell Thrusters 3 Chest to bar Pull-ups 6 Barbell Thrusters 6 Chest to bar Pull-ups 9 Barbell Thrusters 9 Chest to bar Pull-ups 12 Barbell Thrusters 12 Chest to bar Pull-ups 15 Barbell Thrusters 15 Chest to bar Pull-ups 18 Barbell Thrusters 18 Chest to bar Pull-ups 21 Barbell Thrusters 21 Chest to bar Pull-ups… This is a timed workout. If you complete the round of 21, go on to 24....

Friday the 23rd of March, 2012

Power Clean 5-3-1+ (75-85-95%) Weighted Pull Up 3-3-3, heaviest possible Rest as needed 3 max sets of Kettlebell swings, rest as needed between efforts SCORES

Thursday the 22nd of March, 2012

Open WOD 12.5 SCORES Complete as many reps as possible in 7 minutes following the rep scheme below: 3 Barbell Thrusters 3 Chest to bar Pull-ups 6 Barbell Thrusters 6 Chest to bar Pull-ups 9 Barbell Thrusters 9 Chest to bar Pull-ups 12 Barbell Thrusters 12 Chest to bar Pull-ups 15 Barbell Thrusters 15 Chest to bar Pull-ups 18 Barbell Thrusters 18 Chest to bar Pull-ups 21 Barbell Thrusters 21 Chest to bar Pull-ups... This is a timed workout. If you complete the round of 21, ...

Wednesday the 21st of March, 2012

Push Press 5-3-1+ (75-85-95%) Rest as needed 15 minute AMRAP 20′ Handstand walk*-if you fall down kick back up and continue 200 meter run *Scale is wall facing or box facing shoulder taps SCORES

Tuesday the 20th of March, 2012

Hang power snatch + Overhead squat 2-2-2-2-2 Perform hang power snatch then overhead squat and repeat. Bar cannot touch the floor during set until done. Rest as needed 21, 15 & 9 reps of: Box Jumps Pulls Ups Run 400 Meters SCORES

Monday the 19th of March, 2012

Front Squat 5-3-1+ (75-85-95%) Romanian Deadlift 8-8-8 Add 5 pounds to your RDL from last week Rest as needed 1 round every 5 minutes 60 Air squats 30 Kettlebell swings For every squat not completed in the first minute perform the equivalent amount of burpees prior to starting the Kettlebell swings. Repeat for a total of 3 rounds and add up total time for score. Skill of the week: KB Swing Challenge of the week: Most unbroken KB swings (53/35)

Sunday the 18th of March, 2012

Bench Press 3-3-3+ (70-80-90%) Rest as needed Coaches Choice!

Saturday the 17th of March, 2012

9am 305 Workout 10am CrossFit Games Open WOD 12.4 Happy Hour/Meet Up is TONIGHT at the Stage! We are getting started at 8:30pm. Facebook event is here.

Friday the 16th of March, 2012

Power Clean 3-3-3+ (70-80-90%) Weighted Chin up 3-3-3, heaviest possible Rest as needed Complete as many rounds as possible in 10 minutes of: Clean and jerk, 2 reps 15 foot Rope climb, 1 ascent Sub 3:1 Floor Climb for Rope Climb SCORES *If you didn't get the e-mail update, new Saturday  schedule starts tomorrow- 9am: 305 Workout     10am: WOD.   No more 11am. Happy Hour/Meet Up is this Saturday at the Stage! We are getting started at 8:30pm. Facebook eve...