Friday the 30th of December, 2011

Deadlift 5-3-1+ (75/85/95% of training max) Rest and Recover "Nasty Girls" 3 rounds for time of: 50 Squats 7 Muscle-ups 10 Hang Power Cleans (135, 95) SCORES NUTRITION CHALLENGE IS ALMOST HERE-GET IN!

Wednesday the 7th of December, 2011

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

Wednesday the 9th of November, 2011

"Math" 100 abmat butterfly sit ups 15' rope climb, 5 reps 100 squats Run 500 meters 100 kettlebell swings 53/35 50 burpees 25 minute time limit SCORES   For butterfly sit ups, kettlebell is in front of feet, touch handle. Kettlebell swing is overhead, elbows locked out at full extension. Burpees must be two foot jump to two foot jump, no walking up/down.  

Monday the 15th of August, 2011

"Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats Challenge of the Week: 1 mile time trial What is fitness? NO! Please note: If you do not have at least 5 strict pull ups, please refrain from performing kipping pull ups.

Monday the 25th of April, 2011

"Chesty" 20 minute AMRAP 5 Chest to Bar Pul-ups 10 Push-ups 15 Squats

Wednesday the 30th of March, 2011

Run 1 mile 200 anchored chest to thigh sit ups 200 squats Run 1 mile 30 minute time limit, scale as needed. Partition sit ups and squats as needed Skills workshop this Saturday at 10am - sign up here: http://tinyurl.com/crossfit-305-miami Coach notes: Warm up of choice/WOD

Monday the 31th of January, 2011

21-18-15-12-9-6-3 Power Clean (95/65) BFSU Squats Last completed 10.13.09 Skill of the week: Push-up Challenge of the week: Most consecutive hand release push-ups in 1 minute. Of interest: One hundred Push-ups unbroken This Wednesday we kick off our Beach BootCamp classes! Open to all 305 members! M-W-F at 6:30am, meet at 7330 Ocean Terrace #1. Plenty of parking. Come start your day on the beach. Classes run 45 minutes. Treadmill Destruction Service

Thursday the 9th of December, 2010

Three rounds for time of: Run 400 meters 15 Pull-ups 50 Squats 15 Pull-ups Kevin Montoya 9:52, Dave Leys 9:55, Lucas Zepeda 10:05, Jake Cutting 10:33, Rob Orlando 10:34, Connor Martin 10:52, Kristan Clever 11:04, Alison Patenaude 11:19, Heather Bergeron 11:29,Jordan Wallace 11:49, Laurie Galassi 11:55, Kim Malz 12:30. Post time to comments.

Monday the 22nd of November, 2010

Skill of the week- Double unders 9 minute AMRAP 21 Double-unders 9 Squats 1 minute rest 7 minute AMRAP 21 double unders 7 Burpees 1 minute rest 5 minute AMRAP 21 Double-unders 5 C2B pull-ups

Wednesday the 25th of August, 2010

Overhead Press 5-3-1 (75-85-95%) 10 minute AMRAP 5  Push-press (95/65)  7 Sumo Deadlift  9 Squats 305 Workout Pike Push-ups 5-5-5-5-5 16 rounds for time every minute perform 7 burpees The 305 Workout is now Monday through Friday at 9:30am and 6:00pm!!