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.

Friday the 4th of March, 2011

Skill: Double-under Perform as many sets of unbroken double-unders in 5 minutes. Sets vary on ability and can range from 5-50 or more. WOD 1ooo meter row then: 21-18-15-12-9-6-3 Deadlift (135/95) Lateral Box jumps (24"/20") NO CLASSES SATURDAY!!! Of Interest: All Women's Competition in Broward Yoga Class this Sunday at 930am Swamp Monster 2.0 CrossFit 305 Social Hour is back!

Friday the 25th of February, 2011

Deadlift 5-3-1+ (75-85-95% of training max) Rest as needed "Firm Grasp" For time: Row 400 meters 40 kettlebell snatches 4 legless rope climbs Row 300 meters 30 kettlebell snatches 3 legless rope climbs Row 200 meters 20 kettlebell snatches 2 legless rope climbs Row 100 meters 10 kettlebell snatches 1 legless rope climb Of Interest: Meet up (party!) tonight at the News Lounge @ 7pm Yoga Class this Sunday at 9:30am!

Friday the 18th of February, 2011

Deadlift 3-3-3+ (70-80-90%) Rest as needed. For time: 225 pound Deadlift, 21 reps 400 meter Run 225 pound Deadlift, 18 reps 400 meter Run 225 pound Deadlift, 15 reps 400 meter Run 225 pound Deadlift, 12 reps 400 meter Run Use 50-60% of your training max for deadlifts. If you are interested in having prepared Zone and/or Paleo meals delivered to the gym 4 days a week, please leave your name on the whiteboard. Cost is 85-100 a week for breakfast, lunch and dinner.

Friday the 11th of February, 2011

  ONLY ONE CLASS TOMORROW at 9am NO KIDS CLASS! Deadlift, 5-5-5+ (65-75-85% or your training max) Add 10 pounds to your Deadlift training max today. Rest as needed Tabata Pull Ups Rest 2 minutes Tabata Box Jumps 24/20" Rest 2 minutes 400 meter sprint Note total reps and time Of Interest: Are you interested in becoming a CrossFit 305 Trainer?  email crossfit305@crossfit305.com for information about our internship program. Have you signed up for the next competition? ...

Saturday the 5th of February, 2011

  5 rounds for time of: 10 Handstand Push Ups 15 Kettlebell Swings, 53/35 20 Walking OHP Lunges 250 Meter Row

Friday the 28th of January, 2011

Deadlift 5-3-1+ (75-85-95% of training max) Rest as needed Three rounds for time of: Deadlift, 10 reps 50 Double-unders Deadlift is 60-70% of your training max. Consult with your coach for appropriate load. Substitute double unders with lateral jumps. Happy Hour Social at the News Lounge tonight at 7pm.

Saturday the 15th of January, 2011

"Rankel" Complete as many rounds as possible in 20 minutes of: 225 pound Deadlift, 6 reps 7 Burpee pull-ups 10 Kettlebell swings, 2 pood Run 200 meters