Friday the 12th of August, 2011

Deadlift 5-3-1 (75-85-95%) 3 rounds for time 21 T2B 21 Kettlebell swings (53/35)

Friday the 8th of July, 2011

Deadlift 3-3-3+ (70-80-90%) Rest as needed Row 500 meters 50 strict pull ups Run 1000 meters 20 minute time limit BEACH WOD TOMORROW AT 9AM at A1A! Open to all 305 and A1A members. Bring clothes you can get wet. 9am 305 class still on at 305.

Friday the 17th of June, 2011

Deadlift 5-3-1+ (75-85-95%) Rest as needed 7 rounds of: Run 200 meters With the balance of 2 minutes, complete as many 70 pound kettlebell swings as possible. Score is total reps. 305 Members ONLY - We are offering a three day sale for the Swamp Monster – half off – message dominic@crossfit305.com – this sale ends precisely at noon on Saturday June 18, 2011 – There will be zero exceptions after that. No refunds, no exchanges. This offer may only be taken advantage of via emai...

Friday the 10th of June, 2011

Deadlift 3-3-3+ (70-80-90%) Rest as needed 4 x 500 meter row of interest: World record row times. Click here

Wednesday the 25th of May, 2011

"DT" 5 rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps Important announcement - this Monday (Memorial Day) there will be only one class all day - 9am - get ready for a serious heavy grinder to honor our men and women who protect this country.

Friday the 22rd of April, 2011

Deadlift 5-3-1+ (75-85-95%) Rest as needed "LSD" 30 minute AMRAP: Row 300 meters Run 300 meters Run 300 meters, sandbag 60/40

Friday the 15th of April, 2011

Deadlift 3-3-3+ (70-80-90%) Rest as needed 5 rounds for time: 5 rope climbs 6 muscle ups -OR- 5 rounds: 10 kettlebell swings 10 ring dips 10 ring rows 10 push ups For discussion: What is the difference between hurting and being hurt?  How do you know if you are pushing through a mental barrier or overdoing it and aggravating an injury?

Friday the 8th of April, 2011

Power clean-Work up to max in 10 minutes Deadlift 5-5-5+ (65-75-85% of your training max) (Add 10 pounds to your training max today) For time: 50 Lateral burpees

Friday the 18th of March, 2011

Deadlift 3-3-3+ (70-80-90% of training max) Rest as needed 5 rounds, not for time: 10 Deadlifts (40-50% of training max) 2 Rope climbs, 15' ascents Rest as needed For time, 21, 15 & 9 reps of: Burpees Box Jumps 6 minute time limit Of Interest: Please sign up today for the CrossFit Open and add yourself to the CrossFit 305 team immediately!!!

Friday the 11th of March, 2011

Deadlift 5-5-5+ (65-75-85% of your training max) Add 10 pounds to your training max today) Rest as needed "Holbrook" 10 rounds for time: 5 thrusters 10 pull ups Run 100 meters Rest 1 minute between each round. The CrossFit Games Open starts next week! Coach notes: Mono of choice/Hamstring Mobility/Burgener/Strength/MetCon/Hamstring PNF Use a load and pull up rep that allows each athlete to finish in under 75 seconds.