CrossFit 305 - Miami, FL » pull-ups http://crossfit305.com Garage fitness in the heart of Miami Sat, 04 Feb 2012 02:38:31 +0000 en hourly 1 http://wordpress.org/?v=3.0.5 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 Friday the 4th of November, 2011 http://crossfit305.com/2011/11/03/friday-the-4th-of-november-2011/ http://crossfit305.com/2011/11/03/friday-the-4th-of-november-2011/#comments Fri, 04 Nov 2011 01:00:34 +0000 PANOS http://crossfit305.com/?p=8729 Deadlift 5-3-1 (75-85-95%)

Rest as needed

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

BONUS

Max reps double unders 90 seconds

SCORES

NO KIDS CLASS TOMORROW AT 9AM!

The only CrossFit class tomorrow is at 11am
305 workout as scheduled

]]> http://crossfit305.com/2011/11/03/friday-the-4th-of-november-2011/feed/ 4 Wednesday the 12th of October, 2011 http://crossfit305.com/2011/10/11/wednesday-the-12th-of-october-2011/ http://crossfit305.com/2011/10/11/wednesday-the-12th-of-october-2011/#comments Wed, 12 Oct 2011 01:00:48 +0000 PANOS http://crossfit305.com/?p=8507 “Fran”
21, 15 & 9 reps of:
95/63 pound Thruster
Pull ups

SCORES

]]> http://crossfit305.com/2011/10/11/wednesday-the-12th-of-october-2011/feed/ 18 Saturday the 3rd of September, 2011 http://crossfit305.com/2011/09/02/saturday-the-3rd-of-september-2011/ http://crossfit305.com/2011/09/02/saturday-the-3rd-of-september-2011/#comments Sat, 03 Sep 2011 01:00:01 +0000 PANOS http://crossfit305.com/?p=8056 “Build-a-bar”
In teams of 2 with only 1 person working at a  time complete the following:
400 meter plate run (45/25)
40 Squat cleans-load plates from run onto bar
400 meter plate run (25/10)
60 Deadlifts-add plates onto existing bar
400 meter run
80 Pull-ups

9am 305 Workout
10am WOD
11am WOD
12pm Rope Climbing Seminar!

We are having a rope climbing seminar at 305 today (9/3/11) from 12-230pm with two women who do aerial events and circus climbing.

A1A Kids Program Starts next Tuesday – two classes – one at 4:00pm and one at 4:45pm Sign up at this link.

]]> http://crossfit305.com/2011/09/02/saturday-the-3rd-of-september-2011/feed/ 1 Tuesday the 23rd of August, 2011 http://crossfit305.com/2011/08/22/tuesday-the-23rd-of-august-2011/ http://crossfit305.com/2011/08/22/tuesday-the-23rd-of-august-2011/#comments Tue, 23 Aug 2011 01:00:24 +0000 DM http://crossfit305.com/?p=7909 “Bradley”

10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

Please note: If you do not have at least 5 strict pull ups, please refrain from performing kipping pull ups.

Nutrition Challenge Day 2


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