Wednesday the 22nd of February, 2012

Press 5-3-1+ (75-85-95%) Rest as needed 21-15-9 Overhead Squat (115/83) Ring dips (10 minute cap) SCORES Rest as needed Accumulate as much time as possible in 5 minutes of Floor L-sits Open Competitors: 30 minute Mobility

Wednesday the 15th of February, 2012

Press 3-3-3+ (70-80-90%)   Rest as needed Tabata Push Press 95/63 Rest 2 minutes Tabata Push Ups Rest 2 minutes Accumulate 90 seconds in L Sit SCORES

Wednesday the 8th of February, 2012

Press 5-5-5+ (65-75-85% of your Training max) Add 5 lbs to your training max this week Rest and Recover Complete as many rounds as possible in 15 minutes of: 135 pound Push press, 7 reps 135 pound Overhead squat, 10 reps 15 GHD Sit-ups Rest 3 minutes Accumulate 90 seconds of L-Sit using paralettes and a kettlebell. Feet must be suspended over kettlebell. SCORES Big Trouble in Little Haiti! A competition for members only, made for ALL levels. CrossFit Games 2012 Op...

Wednesday the 1st of February, 2012

Press 1-1-1 (20 minute time limit) Rest as needed WOD 21-15-9 100 meter run Muscle snatch (95/65) (7 minute cap) -No second knee bend! SCORES Immediately after cap 3 minute AMRAP Shoulder taps Rx-Back to wall Big Trouble in Little Haiti!

Wednesday the 25th of January, 2012

Press 5-3-1+ (75-85-95%) Rest as needed 3 Rounds for time: Run 400 meters 20 Pistols, alternating 10 Handstand push ups Midline: 100 GHD sit ups

Wednesday the 18th of January, 2012

Press 3-3-3+ (70-80-90% of your training max) Note: If you are NOT getting more than three reps on your last lift, you will not be getting the desired training effect.  Either reduce your training max by an additional 10% or push harder. Rest and Recover 4 rounds of: Row 250 meters 10 push press (115/73) 10 chest to bar pull ups SCORES

Monday the 9th of January, 2012

  2 rounds for time Run 400 50 Air squats 15 Ground to overhead (95/63) (10 minute cap)  SCORES Rest as needed Press 5-5-5+ (65-75-85%) Supplement 3 rounds-Not for time, rest 1 minute after each set 10 Press (50% training max) 1/2 max strict pull-ups/ ring rows What's the last great movie you've seen and what made it great? The nutrition challenge is going strong-CHECK IT OUT!   Challenge of the week Most unbroken american kettlebell swings (53/35lb) Skill of...

Wednesday the 21st of December, 2011

3 rounds 20 Box jump (24/20") 10 Burpee Box jump (10 minute cap) Rest as needed Press 3-3-3 (70-80-90%) SCORES Supplement 50 Shoulder taps

Wednesday the 23rd of November, 2011

Press 3-3-3+ (70-80-90%) Rest as needed 4 rounds for time of: 100' Crab Walk 100' Bear Crawl 100' Long Jump* *Every 5th long jump, perform 3 burpees SCORES -Only one class at 9am this Thursday. Bring your friends and family! - Only one Friday class: 11am, open to all Crossfit 305 members

Wednesday the 19th of October, 2011

Press 5-5-5+ (65-75-85%) Add 5 pounds to your press training max today Rest as needed Iron Curtain WOD 1 How many rounds can you do in 7 mins of: 3 Shoulder To Overhead 7 Burpees (jump over bar) 21 Double Unders Rest 3 minutes 50 burpees for time (5 minute cap) SCORES