Monday the 26th of July, 2010

Deadlift 3-3-3 (70%-80%-90%) "Jackie" 1000 meter row 45 pound Thruster, 50 reps 30 pull-ups

Thursday the 22nd of July, 2010

Walking lunge 100 ft. 21 Pull-ups 21 Sit-ups Walking lunge 100 ft. 18 Pull-ups 18 Sit-ups Walking lunge 100 ft. 15 Pull-ups 15 Sit-ups Walking lunge 100 ft. 12 Pull-ups 12 Sit-ups Walking lunge 100 ft. 9 Pull-ups 9 Sit-ups Walking Lunge 100 ft. 6 Pull-ups 6 Sit-ups Chris Spealler 6:42, Eric O'Connor 7:01. The Swamp Monster is this Saturday - Come by and check it out!!

Saturday the 10th of April, 2010

CrossFit 305 Kids & adult classes at 9am today! Olympic Lifting at high noon. WOD at 1pm. 9am WOD 3 rounds for time: Run 400 meters 50' walking lunges 12 pull ups If you cannot do pull ups, substitute with double rep ring rows. Finisher-max sit ups in 2 minutes 1pm WOD 5 rounds for time: 15 kettlebell swings 2/1.5 pood 15 burpess 15 Knees to elbows

Thursday the 18th of February, 2010

For reps: Max Handstand Push Ups 10 minutes Max Squats 5 minutes Max Pull Ups 2 minutes Max Push Ups 1 minute Score is total reps Of Interest: Luana's First Pull Ups

Wednesday the 10th of February, 2010

For time: "Crazy Larry" 100 burpees, 100 pull ups Of Interest: The ****ification of America GI Jane by Amundson of the CrossFit main site Flag Progressions Usain Bolt to run in US for first time since 2008 CrossFit Girls: Miami CrossFit CHALLENGE on Feb 13th at NMB!!!

Saturday the 6th of February, 2010

12 PM Olympic lifting class is on. 1pm WOD "Sexy Greek" 800mtr run 30 KB swings (2/1.5) 30 Box jumps (24/20") 5 rds

Tuesday the 2nd of February, 2010

"Cindy" 20 minutes, as many rounds as possible of: 5 Pull ups 10 Push Ups 15 Squats Of Interest: Fitness as a Full Time Pursuit Get your Test up! Friday brings the return of The Sexy, only sexier!

Monday the 18th of January, 2010

Deadlift 3-3-3-3-3 Use the same weight each set, perfect form, no failures Rest as needed 12-9-6 Thrusters, 115# Chest to Bar Pull Ups Of interest: Rest: The Definitive Answer

Thursday the 12th of November, 2009

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.Use as many sets each minute as needed.Post number of minutes completed to comments.If you need lifting shoes or any other gear, click in the link to the right. 5% of your purchase will go directly towards new equipment purchases for CrossFit 305!Also, new jump ropes are on their way. We have ordered the Ultra Speed Ropes you see...

Monday the 10th of August, 2009

Go 305!Ten rounds for time of:3 Weighted Pull-ups, 45 pounds5 Strict Pull-ups7 Kipping Pull-upFor weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.Post time and number of sets to completion.