CrossFit 305 - Miami, FL » pull-ups http://crossfit305.com Garage fitness in the heart of Miami Tue, 22 May 2012 15:07:47 +0000 en hourly 1 http://wordpress.org/?v=3.0.5 Tuesday the 15th of May, 2012 http://crossfit305.com/2012/05/14/tuesday-the-15th-of-may-2012/ http://crossfit305.com/2012/05/14/tuesday-the-15th-of-may-2012/#comments Tue, 15 May 2012 01:00:09 +0000 PANOS http://crossfit305.com/?p=10855 3 rounds for time
100 Double-unders
30 DB Ground to overhead (45/30)
30 pull-ups

SCORES

This Saturday, High Noon at CF 305
The Beer Mile

This Sunday at CF 305 10am-2:00pm
Our 4 Year Anniversary Party
BE THERE!

]]> http://crossfit305.com/2012/05/14/tuesday-the-15th-of-may-2012/feed/ 4 Thursday the 19th of April, 2012 http://crossfit305.com/2012/04/18/thursday-the-19th-of-april-2012/ http://crossfit305.com/2012/04/18/thursday-the-19th-of-april-2012/#comments Thu, 19 Apr 2012 01:00:48 +0000 DM http://crossfit305.com/?p=10670 “Laverne &  Shirley”
2 rounds  for time
25 Burpees
200 meter run
7 minute cap-scale accordingly

Rest the balance of 10 minutes

1 round for time:
30 Squat cleans (135/95lbs)
50 pull-ups
1.5K run

SCORES


]]> http://crossfit305.com/2012/04/18/thursday-the-19th-of-april-2012/feed/ 6 Tuesday the 17th of April, 2012 http://crossfit305.com/2012/04/16/tuesday-the-16th-of-april-2012/ http://crossfit305.com/2012/04/16/tuesday-the-16th-of-april-2012/#comments Tue, 17 Apr 2012 01:00:27 +0000 DM http://crossfit305.com/?p=10663 “Eva”

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

SCORES

]]> http://crossfit305.com/2012/04/16/tuesday-the-16th-of-april-2012/feed/ 22 Monday the 5th of March, 2012 http://crossfit305.com/2012/03/04/monday-the-5th-of-march-2012/ http://crossfit305.com/2012/03/04/monday-the-5th-of-march-2012/#comments Mon, 05 Mar 2012 01:00:18 +0000 DM http://crossfit305.com/?p=10010 Front Squat 5-5-5+ (65-75-85%)
Add 5-10 pounds to your training max today

 Romanian Deadlift 8-8-8

Rest as needed

10-9-8-7-6-5-4-3-2-1
Front squat (135/95)
Burpee
(10 minute cap)

SCORES

Challenge of the week: Max reps pull ups, strict & kip
Skill of the week: Pull ups, strict & kip

Nutrition Challenge Starts Next Monday! Get Ready!

]]> http://crossfit305.com/2012/03/04/monday-the-5th-of-march-2012/feed/ 1 Monday the 2nd of January, 2012 http://crossfit305.com/2012/01/01/monday-the-2nd-of-january-2012/ http://crossfit305.com/2012/01/01/monday-the-2nd-of-january-2012/#comments Mon, 02 Jan 2012 01:00:45 +0000 DM http://crossfit305.com/?p=9470

“Bull”

Two rounds for time of:
200 Double-unders
135 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile

SCORES

Nutrition Challenge Starts Today!!!! Do it.

]]> http://crossfit305.com/2012/01/01/monday-the-2nd-of-january-2012/feed/ 12 Thursday the 22nd of December, 2011 http://crossfit305.com/2011/12/21/thursday-the-22nd-of-december-2011/ http://crossfit305.com/2011/12/21/thursday-the-22nd-of-december-2011/#comments Thu, 22 Dec 2011 01:00:08 +0000 PANOS http://crossfit305.com/?p=9351

Five rounds for time of:
20 Pull-ups
30 Kettlebell swings, 1.5 pood
40 Double-unders

Kevin Montoya 13:29, Tim Burke 15:15, Rob Orlando 15:29, Jenny LaBaw 15:42.

SCORES

]]> http://crossfit305.com/2011/12/21/thursday-the-22nd-of-december-2011/feed/ 6 Monday the 19th of December, 2011 http://crossfit305.com/2011/12/18/monday-the-19th-of-december-2011/ http://crossfit305.com/2011/12/18/monday-the-19th-of-december-2011/#comments Mon, 19 Dec 2011 01:00:01 +0000 PANOS http://crossfit305.com/?p=9336

10 minute AMRAP
10 Burpees
10 Pull-ups-scale is lower reps or  ring rows

SCORES

rest as needed

Back squat 3-3-3 (70-80-90%)

rest as needed

Max reps front squat @ 50% training max

Skill of the week: Kipping pull-ups
Challenge of the week: 1 mile TT
Fire breather challenge of the week: 300 calories on Aerodyne for time

Caffeine anyone?

Ice Monster 2012 Blog

]]> http://crossfit305.com/2011/12/18/monday-the-19th-of-december-2011/feed/ 5 Wednesday the 7th of December, 2011 http://crossfit305.com/2011/12/06/wednesday-the-7th-of-december-2011/ http://crossfit305.com/2011/12/06/wednesday-the-7th-of-december-2011/#comments Wed, 07 Dec 2011 01:00:36 +0000 Dominic http://crossfit305.com/?p=9215 Five rounds for time of:
Run 200 meters
20 Pull-ups
Run 200 meters
20 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats

Peter Egyed 24:14, Kim Malz 33:15.
Post time to comments.

SCORES

“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”

Garddawg – 22 March 2009

]]> http://crossfit305.com/2011/12/06/wednesday-the-7th-of-december-2011/feed/ 6 Monday the 5th of December, 2011 http://crossfit305.com/2011/12/04/monday-the-5th-of-december-2011/ http://crossfit305.com/2011/12/04/monday-the-5th-of-december-2011/#comments Mon, 05 Dec 2011 02:00:32 +0000 Dominic http://crossfit305.com/?p=9204

“Helen”

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

15 minute cap

SCORES

Ice Monster is coming


]]> http://crossfit305.com/2011/12/04/monday-the-5th-of-december-2011/feed/ 10 11.11.11 http://crossfit305.com/2011/11/10/friday-the-11th-of-november-2011/ http://crossfit305.com/2011/11/10/friday-the-11th-of-november-2011/#comments Fri, 11 Nov 2011 01:00:26 +0000 PANOS http://crossfit305.com/?p=8834 “This One Goes To Eleven”
Three rounds for time of:
Run 400 Meters
10 clean & jerk, 135 pounds
Rest to 15 minutes
Two rounds for time of:
20 thigh slap push ups
20 chest to bar pull ups
Rest to 25 minutes
One round of:
30 toes to bar
30 bar touch burpees

SCORES

]]> http://crossfit305.com/2011/11/10/friday-the-11th-of-november-2011/feed/ 4