Thursday the 30th of May, 2013

10 rounds each Even minutes perform 5-7 Burpee box jumps (24/20) Odd minutes perform 1-3 Muscle-ups Record total reps for each Swamp Monster 4 Nutrition challenge  Follow The Zone! Don't wait, sign up today! $35, body scan before and after, and specific instructions from Coach Chad and Pete starting at 9AM Sunday at Crossfit A1A.  

Saturday the 23rd of March, 2013

Open WOD 13.3 12 Minute AMRAP 150 Wall balls (20/10′-14/9′) 90 Double-unders 30 Muscle-ups  SCORES Triangle of Destruction 2

Tuesday the 19th of February, 2013

"Hortman" Complete as many rounds as possible in 45 minutes of: Run 800 meters 80 Squats 8 Muscle-ups SCORES Triangle of Destruction! Crossfit Games Open

Saturday the 22nd of December, 2012

Muscle ups/ Pullups 2 reps every minute on the minute for 10 minutes Rest 16 Minute AMRAP 500m Run 20 Kettlebell Swings 70/53 20 Kettlebell Push Press (10 R, 10L) 

Thursday the 13th of December, 2012

Squat clean 1 EMOM x 10 minutes (85%) Rest as needed Perform as 1, 2, 3 minute AMRAP and for time. Rest 1 minute after each AMRAP. Rx 5 *Muscle-ups 10 Front squats (135/93) 20 Burpees 40 Kettlebell swings (70/53) 500 meter run  (*Sub 10 Chest to bar or 15 kipping pull-ups) SCORES Grill and Chill- CF Holiday party!

Wednesday the 28th of November, 2012

Push press 5-5-5-3-1+ (45-55-65-75-85-95%)  Rest as needed Rx 10 Burpees on the minute x 10 minutes  Rx+ 2 rounds for time 30 Burpees 15 Muscle-ups (12 minute cap)  Optional supplement 5×8/leg Weighted pistols

Wednesday the 31st of October, 2012

Push Press 5-5-5-3-1+ (55-65-75-85-95%) Rest as needed 50 Anchored sit-ups 5 Burpees (Rx+ 1 Muscle-up) 40 Anchored sit-ups 10 Burpees (2 Muscle-ups) 30 Anchored sit-ups 15 Burpees (3 Muscle-ups) 20 Anchored sit-ups 20 Burpees (4 Muscle-ups) 10 Anchored sit-ups 25 Burpees (5 Muscle-ups) (10 minute cap) At the time cap do the walk of the dead 400 meter farmer carry (Heaviest and fastest rules the night!) SCORES Show up to class in costume and qualify to w...

Thursday the 9th of August, 2012

  For time: Run 800 meters 30 Overhead squats (115/83) Rest till 10 minutes 6 minute AMRAP Muscle-ups Rest till 20 minutes 2 rounds for time: 25 Push press (115/83) 400 meter run SCORES MONSTER BEACH!  

Friday the 13th of July, 2012

Power clean 5-5-5-3-1+ (55-65-75-85-95%) Rest "Nasty Girls" 3 rounds for time of: 50 Squats 7 Muscle-ups 135 pound Hang power cleans, 10 reps SCORES Swamp Monster III is coming!! Judges and Volunteers needed. E-mail CrossFit305@crossfit305.com Swamp Blog

Monday the 26th of March, 2012

Box Jump 5-5-5-5-5 Rest as needed 3 rounds for time: Run 400 meters 50 Anchored Sit Ups 5 muscle ups 15 minute cap SCORES Skill of the week: Rowing Challenge of the week: "Annie" For God's sake, It's Just Exercise!