Tuesday the 9th of March, 2010

Deadlift 5-5-5-3-3-1 Rest as needed 30 sit ups Row 250 50 squats 3 rounds for time Of interest: 313kg front squat Florida Sectional Movement Standards

Monday the 8th of March, 2010

We are at the new location starting today! The address is 5940 NE 4th ave at the corner 59th terrace and 4th ave. For time: Run 400 meters 25 burpees 4 rounds Post times and reflections to comments Thank you so much to all of the CrossFit 305 athletes who make this gym one of the best places to workout! 400 meters=1312.34 feet or 437.2 yards.

Sunday the 7th of March, 2010

Rest, relax, recover.

Saturday the 6th of March, 2010

Moving Day WOD 1pm Pick up as much weight as you can, carry it 400 meters, drop it, run back. 60 minutes, as much weight as possible. Running and Olympic class canceled for the day

Friday the 5th of March, 2010

15-9-6 Squat Clean 135 with metal plates, Box Jump 30", Sprint 100 meters between rounds and to finish. Rest as needed Tabata push ups Sectional Competitors: Same as above without push ups, work lightly on weaknesses, stretch and roll. Of interest: OLY comp streaming from the Arnold The evolution of free weights

Thursday the 4th of March, 2010

Overhead Squat hold for time 95/65, 2 efforts with full rest Deadlift 3-3-3 Rest as needed 4 Handstand Push Ups, 8 KettleBell Swings, 12 Squats- 8 minutes AMRAP Sectional Competitors: Same as above, lighter than usual on the deadlifts focusing on perfect form.

Wednesday the 3rd of March, 2010

Row 2,000 meters for time Rest as needed 2 minutes max Abmat sit ups, 2 minute plank hold, 2 minutes max Abmat sit ups Sectional Competitors: Work on weaknesses, work on pacing, practice mental preparation, discuss recovery/nutrition between workouts. Of interest: Tapering for Enhanced Performance 21 ways to be built like a bad ass

Tuesday the 2nd of March, 2010

"Nancy" 5 rounds for time, 400 meter run, 15 Overhead Squat 95/65 Sectional Competitors: Work on weaknesses. Rope climbs, double unders, light oly lifts, rowing, pull ups, muscle ups, hspu, etc. After, run 400 meters x 4 w/ equal rest, all efforts within 3 seconds of each other. Stretch and roll.

Saturday the 9th of January, 2010

One Year Anniversary! Show up early, stay late. Bring fruit, veggies, nuts, seeds and drinks to pass. Thanks to all who have made 305 what it is! We look forward to the next year greatly. 11am Running 12pm Olympic Lifting 1pm WOD Of Interest: 3x Body weight clean and jerk