Thursday, August 7, 2014

8.8.14

Bring a friend to any class all day today! 
Five rounds, for total time:10 Strict pull ups20 Push-ups
30  Sit-ups
40 Squats
Run 500 Meters

Sunday, July 27, 2014

WODIFY IS HERE

For all future WODs, please login to WODIFY

Downlaod the app to your smartphone or log in to wodify.com

If you do not have an active account, please contact office@crossfit305.com to set one up.

Thursday, July 24, 2014

7.25.14

Warm Up:
Jog or Row 1 mile
200 single unders

Rest

3 Rounds for time of:
50 Plank Knee to Elbows
400 Meter plate carry 45/25
30 weighted sit ups 45/25
20 Overhead Plate Lunges 45/25
1 Rope Climb, 18'

Supplement:
50 Side Hip Raises per side

(side plank, drop hip, raise back to side plank)

Paleo Potluck is tomorrow at 11am at at 305. Come out! The grill will be ready. 

Wednesday, July 23, 2014

7.24.14


Three rounds on a 10 minute clock
Row 500 Meters
Run 400 Meters
25 Burpees

AS FAST AS POSSIBLE!


Abs
Tabata Russian Twists 20/14
Rest 1 minute
Max effort unbroken Bicycle crunches (Try for 200!)


Paleo Potluck today at 11am at CrossFit 305 this Saturday! 
Bring a dish to pass. We'll also fire up the grill. 

Tuesday, July 22, 2014

7.23.14

This week of programming is brought to you by the newest member of the 305/A1A team:

Coach Chad Knopp

Be sure to say hi to Chad when you see him and leave your thoughts in the comments! 

Strength Super Set!
3 rounds
Dumbbell Press, 10 reps
Rest 60 seconds
Max reps push ups
Rest 60 seconds


Partner WOD!
10 min AMRAP, alternating
Wall Sits
Squat Thrust with Max Jump
*switch when the person doing wall sits can no longer hold

Rest 2 minutes

10 min AMRAP, alternating
Push Up Plank
Power Wall Balls (No squat)
*switch when the person doing plank can no longer hold

Rest 2 minutes

10 min AMRAP, alternating
Bar Hang
Kettlebell Swing
*switch when the person doing hold can no longer hold


Paleo Potluck 11am at CrossFit 305 this Saturday! 
Bring a dish to pass. We'll also fire up the grill. 
      
      
    

Monday, July 21, 2014

7.22.14



BRING YOUR JUMP ROPE TODAY!

Max Reps strict Pull Ups
5 Sets on a 2 minute clock
Rest



200 single unders 
50 air squats
150 single unders 
40 air squats
100 single unders 
30 air squats
50 single unders  
20 air squats
25 single unders 
10 air squats
Rx+ Half Reps Double Unders

Abs
Tabata V Ups
Rest 1 Minute
Hold elbow plank for 5 minutes, as few drops as possible


Paleo Potluck 11am at CrossFit 305 this Saturday! 
Bring a dish to pass. We'll also fire up the grill. 

Sunday, July 20, 2014

7.21.14



Goblet Squat 20-20-20
As heavy as possible, rest 90 seconds between sets


Rest 

20 Minute AMRAP

10 burpees
200m run
10 box jumps or step ups 20/24"
200m run

Abs

3 rounds
20 sit ups
20 flutters
20 russian twists

Paleo Potluck 11am at CrossFit 305 this Saturday!
Bring a dish to pass. We'll also fire up the grill.