Friday the 31st of December, 2010

With a running clock
run 1600m
after 16m, run 1200m
after 28m, run 800m
after 32m, run 400m
after 36m, run 200m
after 38m, run 100m

finisher
tabata situps

Thursday the 30th of December, 2010

"Trainer's Delite"

Wednesday the 29th of December, 2010

Row 500 meter
Run 400 meter
25 burpees

Three efforts, resting as needed.

Tuesday the 28th of December, 2010

"JWA"

Ten rounds for time of:
Ten box jumps
Fifteen walking lunges
Twenty anchored sit ups

Finisher: Row 500 meters for time

Monday the 27th of December, 2010

"Get Tough"
Perform 100 push ups
every time you break plank or rest, run 200m

Finisher
10x50m sprints
every minute on the minute

Friday the 24th of December, 2010

Only one class today at 11am

see main site!!

http://crossfit305.com

Thursday the 23rd of December, 2010

Tabata Thursday

20 seconds work
10 seconds rest
8 rounds of each movement with 1 minute rest between movements

Burpees
1 minute rest
Butterfly sit ups
1 minute rest
Mountain climbers
1 minute rest
Squats
1 minute rest
Box jumps

Score is total number of reps

Wednesday the 22nd of December, 2010

"Stevie B"

2 rounds for time
25 Burpees
200 meter run
7 minute cap-scale accordingly

Rest precisely 3 minutes

30 db thrusters (40/20)
50 pull ups
1.5k run

Tuesday the 21st of December, 2010

"Work Capacity 101ish"
With a running clock perform the following circuit every two minutes for 20 minutes

Pull-ups x 5
Wall Ball Shots x 10
Burpees x 15
Jumping Jacks x 20

Monday the 20th of December, 2010

"Spaceman"

100 squats
90 db walking lunges (40/20)
80 jump squats
70 burpees
60 db thrusters (40/20)
50 shoot throughs
40 push ups
30 lateral jumps
20 man makers (40/20)
10 goblet squats (40/20)

Friday the 17th of December, 2010

"Tony Stark"
15 Rounds for time of
10 burpees
200m run

Thursday the 16th of December, 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

Post time to comments.

Click here for details on our Second Annual Winter Party - this Friday at 8pm at the Bank Lofts

We are trying to help Ed Moran, one of our athletes, help out a family less fortunate than us.  Click here for more information on how to help

Wednesday the 15th of December, 2010

For time:

21-15-9 rep rounds of the following exercises:

KB Swings 1.5/1.0 pood

Box Jumps

Push-ups

Squats

rest and recover

400m Farmer Walk

Post times and thoughts to comments

Compare to 11.09.10

What does intensity mean to you?

Click here for details on our Second Annual Winter Party - this Friday at 8pm at the Bank Lofts

We are trying to help Ed Moran, one of our athletes, help out a family less fortunate than us.  Click here for more information on how to help

Tuesday the 14th of December, 2010

Team Row

In teams of 4 complete a 10k row

Each member completes 500m at a time. Rowing order must be preserved.

Monday the 13th of December, 2010

"Density 101"

AMRAP 20 Minutes

10 Burpees

20 high knees in place

10 walking lunges

10 box jumps (24/20)

3 minute rest

AMRAP 15 minutes

20 kb swings (53/34)

10 pull ups

Friday the 10th of December, 2010

Doormouse intervals

60sec. on/30sec. off for twenty rounds=30 minutes

5th, 10th, 15th, 20th are burpees

other rounds are mixtures of exercises

max effort every round

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.

Wednesday the 8th of December, 2010

"Make it Happen"

21-18-15-12-9 rep rounds of:
DB push press (45/25)
Wallball shots (20/14)
Knees to elbows
Squats

Tuesday the 7th of December, 2010

"Smurph"

Run/Row 1 Mile
100 Sit Ups
100 Walking Lunges
100 Push Ups
Run/Row 1 Mile

Monday the 6th of December, 2010

"Mini Cindy (Mindy)"
10 minutes AMRAP
5 pull ups
10 push ups
15 squats

5 minutes rest

10 rounds
10 burpees on the minute

Friday the 3rd of December, 2010

"Junior"

30 renegade man-makers (40/25)
30 one arm db swings per arm (40/25)
30 goblet squats (40/25)
300m run with db (40/25)

3 rounds for time

post thoughts and times to comments

Thursday the 2nd of December, 2010

“Helen”

Three rounds for time:

Run 400 meters

1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)

12 Pull-ups

Wednesday the 1st of December, 2010

"Chiva"

AMRAP 12 MINUTES
3 burpees
5 box jumps
7 pushups
9 squats

3 minutes rest

AMRAP 10 MINUTES
20 situps
5 burpees

2 minutes rest

400m run
40 squats
10 burpees

Tuesday the 30th of November, 2010

From the CrossFit Main Site

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Monday the 29th of November, 2010

"James Dean"

Run 1000m

90 walking lunges

80 abmat situps

70 squats

60 db thrusters (35/20)

50 Box Jumps (24/20)
40 Burpees

30 Push ups

20 Goblet squats

10 Jump squats

300m sandbag run

300m run

wednesday the 24th of November, 2010

"Magic 50"

5 dumbbell snatches per arm
5 single arm dumbell swings
10 burpees
5 rounds for time

Only one class tomorrow at 9am

Tuesday the 23rd of November, 2010

"Speed Monk"

20 Burpees
Then 5 rounds of
500m row
500m run
Then 20 Burpees

Burpees are a buy in and a cash out.

Monday the 22nd of November, 2010

"Fabulous 40s"

Run 400m
40 box jumps
40 walking lunges
40 pullups
400m row
40 pushups
40 kb swings
40 situps
40 squats
Run 400m

Saturday the 19th of November, 2010

"Bouncy"

400m run

100m walking lunges

40 squats

3 rounds for time

Friday the 19th of November, 2010

"Max"

30 Minutes AMRAP
5 pull ups
10 push ups
20 situps
run 1/4 mile

My baby brother did 7 rounds

Thursday the 18th of November, 2010

"OJ"

15 rounds for time of

15 kb swings 1.5/1.0
5 burpees
7 knees to elbow
30 seconds rest

http://gizmodo.com/5688320/us-marine-runs-26-mile+long-marathon-wearing-gas-mask

http://www.facebook.com/event.php?eid=159307377444850

Wednesday the 17th of November, 2010

"Push Me"

800m run
10 pushups
500m run
20 pushups
400m run
30 pushups
300m run
40 pushups
200m run
50 pushups

Rest and recover

50m Sprint
Every minute on the minute for 10 minutes

Post times and thoughts to comments

Tuesday the 16th of November, 2010

50 Pushups for time

rest and recover

For Time:
100 Jump rope
50 sit ups
80 Jump rope
40 situps
60 Jump rope
30 situps
40 Jump rope
20 situps
20 Jump rope
10 sit ups

Monday the 15th of November, 2010

5 rounds for time
400m run
50 squats

Saturday the 13th of November, 2010

10 rounds for time
10 burpees
200m run

Friday the 12th of November, 2010

Barbara

20 Pullups
30 Pushups
40 Situps
50 Squats

3 min rest between each of 5 rounds

Thursday the 11th of November, 2010

In honor of Veterans Day we bring you:

“Disposable Heroes”

5 Rounds for time
400m Run
40m lunge
25 Knees to Elbows*
25 PushUps
25 Burpee Pull-ups

* 5 burpees everytime you drop from the bar during knees to elbow

Wednesday the 10th of November. 2010

"Sitting Nicole"

In 20 minutes complete as many rounds as possible of

40 abmat situps

Max pull-ups

Every time you come off the pull-up bar, start another set of sit-ups

Post thoughts and times to comments

Tuesday the 9th of November, 2010

For time:

21-15-9 rep rounds of the following exercises:

KB Swings 1.5/1.0 pood

Box Jumps

Push-ups

Squats

rest and recover

400m Farmer Walk

Post times and thoughts to comments