tag:blogger.com,1999:blog-84552101330928530182024-03-24T19:39:59.779-04:00The 305 WorkoutUnknownnoreply@blogger.comBlogger750125tag:blogger.com,1999:blog-8455210133092853018.post-13277405094773068332014-07-24T20:00:00.000-04:002014-07-24T23:53:00.462-04:007.25.14<div style="background-color: white;">
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<span style="font-family: Courier New, Courier, monospace;"><b>Warm Up:<br />Jog or Row 1 mile<br />200 single unders</b></span></div>
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<span style="line-height: 16.799999237060547px;"><span style="font-family: Courier New, Courier, monospace; font-weight: bold;"><i><br />Rest</i></span></span></div>
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<span style="font-family: Courier New, Courier, monospace;">3 Rounds for time of:<br /><b>50 Plank Knee to Elbows<br />400 Meter plate carry 45/25</b></span></div>
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<span style="font-family: Courier New, Courier, monospace;"><b>30 weighted sit ups 45/25</b></span></div>
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<span style="font-family: Courier New, Courier, monospace;"><b>20 Overhead Plate Lunges 45/25</b></span></div>
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<span style="font-family: Courier New, Courier, monospace;"><b>1 Rope Climb, 18'<br /><br />Supplement:</b></span></div>
<span style="color: #222222; font-family: Courier New, Courier, monospace;"><b>50 Side Hip Raises per side</b></span><br />
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<span style="color: #222222; font-family: Courier New, Courier, monospace;"><b>(side plank, drop hip, raise back to side plank)</b></span></div>
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<span style="color: purple; font-family: Courier New, Courier, monospace;"><b><i>Paleo Potluck is tomorrow at 11am at at 305. Come out! The grill will be ready. </i></b></span></div>
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DMhttp://www.blogger.com/profile/18053708025625203753noreply@blogger.com2tag:blogger.com,1999:blog-8455210133092853018.post-31074416006259055582014-07-23T20:00:00.000-04:002014-07-24T23:49:38.947-04:007.24.14<br />
<span style="font-family: Courier New, Courier, monospace;">Three rounds on a 10 minute clock<br /><b>Row 500 Meters<br />Run 400 Meters<br />25 Burpees</b></span><b><br /><span style="font-family: Courier New, Courier, monospace;"><i>AS FAST AS POSSIBLE!</i></span></b><br />
<b><span style="font-family: Courier New, Courier, monospace;"><i><br /></i></span></b>
<span style="font-family: Courier New, Courier, monospace;">Abs<br /><b>Tabata Russian Twists 20/14<br />Rest 1 minute<br />Max effort unbroken Bicycle crunches (Try for 200!)</b></span><br />
<span style="font-family: Courier New, Courier, monospace;"><b><br /></b></span><span style="background-color: white; color: purple; font-family: 'Courier New', Courier, monospace; font-size: large; font-weight: bold;">Paleo Potluck today at 11am at CrossFit 305 this Saturday! </span><br />
<span style="background-color: white; color: purple; font-family: 'Courier New', Courier, monospace; font-size: large; font-weight: bold;">Bring a dish to pass. We'll also fire up the grill. </span>DMhttp://www.blogger.com/profile/18053708025625203753noreply@blogger.com2tag:blogger.com,1999:blog-8455210133092853018.post-8767973322203910792014-07-22T20:00:00.000-04:002014-07-22T20:00:00.965-04:007.23.14<div style="background-color: white; color: #222222;">
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<b><span style="line-height: 16.799999237060547px;"><span style="color: red; font-family: Courier New, Courier, monospace;">This week of programming is brought to you by the newest member of the 305/A1A team:</span></span></b></div>
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<span style="line-height: 16.799999237060547px;"><span style="font-family: Courier New, Courier, monospace; font-weight: bold;"><br /><span style="color: red;">Coach Chad Knopp</span><br /><br /><i><span style="color: red;">Be sure to say hi to Chad when you see him and leave your thoughts in the comments! </span></i></span></span></div>
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<span style="line-height: 16.799999237060547px;"><span style="font-family: Courier New, Courier, monospace; font-weight: bold;"><i><span style="color: red;"><br /></span></i></span></span></div>
<span style="font-family: Courier New, Courier, monospace;">Strength Super Set!<br /><b>3 rounds<br />Dumbbell Press, 10 reps<br /><i>Rest 60 seconds</i><br />Max reps push ups<br /><i>Rest 60 seconds</i></b></span><br />
<span style="font-family: Courier New, Courier, monospace;"><b><i><br /></i></b></span></div>
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<span style="color: yellow; font-family: Courier New, Courier, monospace; font-size: large;"><b style="background-color: lime;">Partner WOD!</b></span></div>
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<span style="font-family: Courier New, Courier, monospace;"><b>10 min AMRAP, alternating</b><br /><b>Wall Sits</b><br /><b>Squat Thrust with Max Jump</b><br /><b>*switch when the person doing wall sits can no longer hold</b><br /><br />Rest 2 minutes<br /><br /><b>10 min AMRAP, alternating</b><br /><b>Push Up Plank</b><br /><b>Power Wall Balls (No squat)</b><br /><b>*switch when the person doing plank can no longer hold</b><br /><br />Rest 2 minutes<br /><br /><b>10 min AMRAP, alternating</b><br /><b>Bar Hang</b><br /><b>Kettlebell Swing</b><br /><b>*switch when the person doing hold can no longer hold</b></span><br />
<span style="color: purple; font-family: 'Courier New', Courier, monospace; font-size: large; font-weight: bold;"><br /></span>
<span style="color: purple; font-family: 'Courier New', Courier, monospace; font-size: large; font-weight: bold;">Paleo Potluck 11am at CrossFit 305 this Saturday! </span><br />
<span style="color: purple; font-family: 'Courier New', Courier, monospace; font-size: large; font-weight: bold;">Bring a dish to pass. We'll also fire up the grill. </span></div>
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DMhttp://www.blogger.com/profile/18053708025625203753noreply@blogger.com2tag:blogger.com,1999:blog-8455210133092853018.post-50355918738542459332014-07-21T20:00:00.000-04:002014-07-24T23:49:32.289-04:007.22.14<br />
<span style="background-color: white; line-height: 16.799999237060547px;"><span style="font-family: Courier New, Courier, monospace;"><br /><span style="color: purple; font-size: large; font-weight: bold;"><i>BRING YOUR JUMP ROPE TODAY!</i></span><br /><br /><b>Max Reps strict Pull Ups</b><br /><b>5 Sets on a 2 minute clock</b><br />Rest</span></span><br />
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<span style="font-family: Courier New, Courier, monospace;"><b>200 single unders </b><br /><b>50 air squats </b><br /><b>150 single unders </b><br /><b>40 air squats </b><br /><b>100 single unders </b><br /><b>30 air squats </b><br /><b>50 single unders </b><br /><b>20 air squats </b><br /><b>25 single unders </b><br /><b>10 air squats</b><br /><i>Rx+ Half Reps Double Unders</i></span></div>
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<span style="font-family: Courier New, Courier, monospace;">Abs<br /><b>Tabata V Ups</b><br /><b>Rest 1 Minute<br />Hold elbow plank for 5 minutes, as few drops as possible</b></span><br />
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<span style="color: purple; font-family: 'Courier New', Courier, monospace; font-size: large; font-weight: bold;">Paleo Potluck 11am at CrossFit 305 this Saturday! </span><br />
<span style="color: purple; font-family: 'Courier New', Courier, monospace; font-size: large; font-weight: bold;">Bring a dish to pass. We'll also fire up the grill. </span></div>
DMhttp://www.blogger.com/profile/18053708025625203753noreply@blogger.com1tag:blogger.com,1999:blog-8455210133092853018.post-3587201483792014912014-07-20T12:00:00.000-04:002014-07-24T23:49:24.619-04:007.21.14<br />
<span style="background-color: white; line-height: 16.799999237060547px;"><br /><span style="color: #222222; font-family: Courier New, Courier, monospace; font-weight: bold;">Goblet Squat 20-20-20 <br />As heavy as possible, rest 90 seconds between sets</span><br /><br /><span style="color: #222222; font-family: Courier New, Courier, monospace; font-weight: bold;">Rest </span><br /><br /><span style="color: #222222; font-family: Courier New, Courier, monospace;">20 Minute AMRAP</span></span><br />
<span style="background-color: white; color: #222222; font-family: 'Courier New', Courier, monospace;"><b>10 burpees</b><br /><b>200m run</b><br /><b>10 box jumps or step ups 20/24"</b><br /><b>200m run</b><br /><br />Abs</span><br />
<span style="background-color: white; font-family: 'Courier New', Courier, monospace; font-weight: bold;"><span style="color: #222222;">3 rounds</span><br /><span style="color: #222222;">20 sit ups </span><br /><span style="color: #222222;">20 flutters </span><br /><span style="color: #222222;">20 russian twists</span><br /><br /><span style="color: purple; font-size: large;">Paleo Potluck 11am at CrossFit 305 this Saturday! <br />Bring a dish to pass. We'll also fire up the grill. </span></span>DMhttp://www.blogger.com/profile/18053708025625203753noreply@blogger.com0tag:blogger.com,1999:blog-8455210133092853018.post-32813687031949547132014-07-17T21:09:00.000-04:002014-07-17T22:44:31.619-04:00Friday the 18th of July Crossfit A1A<b>7 Rounds of:</b><br />
<b>Doormouse Intervals</b><br />
<b>60 seconds of work 30 seconds of rest</b><br />
<b><br /></b>
<b>Mountain Climbers</b><br />
<b>Jumping Jacks</b><br />
<b>Push-Ups</b><br />
<b>Butterfly Sit-Ups</b><br />
<b>Burpees</b><br />
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<span style="color: red;">Paleo Pot-luck is postponed until July 26th!</span> </div>
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<b>Saturday 10:00AM-7:00PM</b></div>
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<b>Come out to Wod-Locker and support Raiko and Gilberto's new one stop WOD shop! <br />2174 NE 123 st. North Miami, Fl. 33181. </b></div>
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Chad M/Butter/Freckle bearhttp://www.blogger.com/profile/15810138367065782174noreply@blogger.com0tag:blogger.com,1999:blog-8455210133092853018.post-26348922564575550362014-07-16T19:02:00.000-04:002014-07-16T19:02:34.950-04:00Thursday the 17th of July 2014 Crossfit A1A<b>For Time: </b><br />
Run 1200 meters<br />
64 Dumbell Push Press 45/30<br />
46 Knees to Elbow<br />
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<b>Rest until the clock reaches 20:00 and then</b><br />
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5 rounds on a 2 minute clock<br />
200m run<br />
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Run at 20:00-22:00-24:00-26:00-28:00<br />
<br />
<b>Paleo Potluck this Saturday at 12:00PM at Crossfit A1A! Bring a dish to pass, swap recipes and have a good time!</b><br />
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<br />Chad M/Butter/Freckle bearhttp://www.blogger.com/profile/15810138367065782174noreply@blogger.com2tag:blogger.com,1999:blog-8455210133092853018.post-47259060482267452292014-07-15T17:46:00.000-04:002014-07-15T17:46:06.382-04:00Wednesday the 16th of July Crossfit A1A"Tabata Magic"<br />
<br />
Tabata single unders<br />
Tabata push-ups<br />
Rest 1 minute<br />
Tabata single unders<br />
Tabata pull ups<br />
Rest 1 minute<br />
Tabata single unders<br />
Tabata burpees<br />
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Each Tabata interval is 8 rounds of 20 seconds of work followed by 10 seconds of rest. Each exercise should be performed consecutively for all 8 rounds before moving on. Each exercise should last 4 minutes.<br />
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2 minute Sit up test:<br />
Perform as many sit ups as possible with a partner holding your feet. Record your score.<br />
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<br />Chad M/Butter/Freckle bearhttp://www.blogger.com/profile/15810138367065782174noreply@blogger.com3tag:blogger.com,1999:blog-8455210133092853018.post-47250410844931638832014-07-14T20:21:00.002-04:002014-07-14T20:23:25.803-04:00Tuesday July 15th Crossfit A1A<b>Warm up: Coaches choice</b><br />
<b><br /></b>
<b>"Filthy Fourty"</b><br />
<b>40 Sumo dead lift high pulls 53/35</b><br />
<b>40 Jumping Jacks </b><br />
<b>40 Air Squats </b><br />
<b>40 Kettlebell swings </b><br />
<b>40 Jumping jacks</b><br />
<b>40 Air Squats</b><br />
<b>40 Kettlebell Swing </b><br />
<b>40 Jumping Jacks</b><br />
<b>40 Air Squats</b><br />
<b>40 Sumo Deadlift High Pull</b><br />
<b>40 Jumping Jacks </b><br />
<b>40 Air Squats</b><br />
<b>400m Run</b><br />
<b>40 Burpees</b><br />
<b><br /></b>
<b>Core:</b><br />
<b>4 rounds</b><br />
<b>25 Flutter kicks </b><br />
<b>25 Hollow rocks </b><br />
<b>25 Crunches</b><br />
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<b><br /></b>
<b><br /></b>
Chad M/Butter/Freckle bearhttp://www.blogger.com/profile/15810138367065782174noreply@blogger.com3tag:blogger.com,1999:blog-8455210133092853018.post-21291671814960570672013-10-31T20:00:00.000-04:002013-10-31T21:23:34.150-04:00Friday November 1, 2013<b>50 Wall Balls (20/12)</b><br />
<b>Rest to 4 Minutes</b><br />
<b>500m Row</b><br />
<b>Rest to 8 Minutes</b><br />
<b>50 Wall Balls</b><br />
<b>Rest to 12 Minutes</b><br />
<b>500m Run</b><br />
<b>Rest to 16 Minutes</b><br />
<b>50 Wall Balls</b>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8455210133092853018.post-21504479626625313452013-10-30T20:00:00.000-04:002013-10-30T21:04:51.790-04:00Thursday October 31, 2013<br />
<b>3 Rounds</b><br />
<b>800m run</b><br />
<b>15 box jumps (24/20)</b><br />
<b>20 kettle bell swings (53/35)</b><br />
<b>25 sit ups</b>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8455210133092853018.post-68490868235059025252013-10-28T20:00:00.001-04:002013-10-29T09:03:39.541-04:00Wednesday Oct. 30, 2013<div>
<b>5 x 5 Chin Ups</b></div>
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<b>Rest</b></div>
<b></b><br />
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<b>2 rounds every 4 minutes x 6 Rounds</b></div>
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</b>
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<b>6 Push Ups</b></div>
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<b>9 Burpees</b><br />
<b>12 Pull Ups</b></div>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8455210133092853018.post-64223580258159830392013-10-28T20:00:00.000-04:002013-10-29T09:02:15.548-04:00Tuesday Oct. 29, 2013<b>6 Rounds</b><br />
<b>Run 400m </b><br />
<b>30 Air Squats unbroken</b><br />
<b>Rest to 5 Minutes</b>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8455210133092853018.post-55655771761766209892013-10-27T20:00:00.000-04:002013-10-27T21:51:20.069-04:00Monday Oct. 28, 2013<b>10-9-8-7-6-5-4-3-2-1</b><br />
<b>One Arm DB Snatch per arm</b><br />
<b>Front Squats</b><br />
<b><br /></b>
<b>Rest</b><br />
<b><br /></b>
<b>5 x 5</b><br />
<b>Ab Rollouts</b><br />
<b>Dragon Flags</b><br />
<b><br /></b>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8455210133092853018.post-87535933914782565532013-10-24T20:00:00.000-04:002013-10-24T21:14:41.619-04:00Friday October 25, 2013<b>With a <u>Partner</u> each perform </b><br />
<b>10 Rounds For Time:</b><br />
<b>10 Kettlebell Swings (70/53)</b><br />
<b>10 Box Jumps (24/20)</b><br />
<b>One Partner performs a round and the other partner performs MAX BURPEES </b><br />
<b>then switch until both partners finish ten rounds each.</b>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8455210133092853018.post-20207066760772686192013-10-23T20:00:00.000-04:002013-10-24T08:56:53.732-04:00Thursday Oct.24, 2013<b>12 Minutes AMRAP:</b><br />
<b>400m Run</b><br />
<b>15 Push Ups</b><br />
<b><br /></b>
<b>2 Minutes Rest</b><br />
<b><br /></b>
<b>10 Minutes AMRAP:</b><br />
<b>Row 30 seconds hard: 30 Seconds easy</b><br />
<b><br /></b>
<b>2 Minutes Rest</b><br />
<b><br /></b>
<b>8 Minute AMRAP:</b><br />
<b>7 Butterfly Sit Ups</b><br />
<b>10 Plank Knees to Elbow</b><br />
<b>14 Russian Twists</b><br />
<b><br /></b>
<b>2 Minutes Rest</b><br />
<b><br /></b>
<b>6 Minute AMRAP:</b><br />
<b>5 Burpees </b><br />
<b>20 Squats</b>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8455210133092853018.post-38137117456305279302013-10-22T20:00:00.000-04:002013-10-23T05:54:43.645-04:00Wednesday Oct. 23, 2013<b>20 Minute AMRAP:</b><br />
<br />
<b>15 Jumping Lunges</b><br />
<b>10 V Ups</b><br />
<b>5 Pull Ups</b><br />
<b>400m Run</b><br />
<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8455210133092853018.post-72005151209293296072013-10-21T20:00:00.000-04:002013-10-21T22:08:32.274-04:00Tuesday October 22, 2013<b>Strict Press</b><br />
<b>Bicep Curls</b><br />
<b>5 x 5</b><br />
<b><br /></b>
<b>Perform 5 reps of each movement then rest 60 seconds, repeat for 5 sets</b><br />
<b><br /></b>
<b>Rest</b><br />
<b><br /></b>
<b>5 Rounds: 2 Minutes Rest</b><br />
<b>1 Round every 3 minutes:</b><br />
<b>10 Burpees</b><br />
<b>20 Wall Balls</b><br />
<b>Max Weighted Sit Ups to remainder of time (use medicine ball)</b><br />
<b><br /></b>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8455210133092853018.post-41352971626013540492013-10-20T20:00:00.000-04:002013-10-20T20:00:09.303-04:00Monday Oct. 21, 2013<b><br /></b>
<b>Warm Up:</b><br />
<b>Two Rounds:</b><br />
<b>30 Second Samson Stretch per side</b><br />
<b>20 Jumping Jacks</b><br />
<b>10 Leg Raises</b><br />
<b>30 Sit Ups</b><br />
<b>20 Wide Leg Mountain Climbers</b><br />
<b>10 Trunk Rotations</b><br />
<b>30 Second Plank Hold</b><br />
<b><br /></b>
<b><br /></b>
<b>WOD:</b><br />
<b>4 Rounds for Time:</b><br />
<b>200m Row</b><br />
<b>20 Push Ups</b><br />
<b>200m Run</b><br />
<b>20 Box Jumps (20/24)</b><br />
<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8455210133092853018.post-70165984069524699732013-10-17T20:00:00.000-04:002013-10-17T23:45:09.333-04:00Friday October 18, 2013<b>1 Round every 7 minutes x 5</b><br />
<b>10 Burpees</b><br />
<b>400m Run</b><br />
<b>10 Burpees</b><br />
<b><br /></b>
<b><br /></b>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8455210133092853018.post-51188301634447297942013-10-16T20:00:00.000-04:002013-10-16T23:18:52.035-04:00Thursday Oct.17, 2013<b>15 Minute AMRAP:</b><br />
<b>5 Pull Ups</b><br />
<b>7 Push Press</b><br />
<b>9 Goblet Squat</b><br />
<b><br /></b>
<b>REST</b><br />
<b><br /></b>
<b>100 Kettlebell Swings (53/35) for time</b><br />
<b><br /></b>
<b><br /></b><b><br /></b>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8455210133092853018.post-62222029124338972092013-10-15T20:00:00.000-04:002013-10-16T23:14:07.828-04:00Wednesday Oct. 16, 2017<b>2 Rounds:</b><br />
<b>1000m Run</b><br />
<b>50 DB Thrusters</b><br />
<b>30 Sit Ups</b>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8455210133092853018.post-13309754184256395522013-10-14T20:00:00.000-04:002013-10-14T20:49:38.610-04:00Tuesday Oct. 15, 2013<b>Tabata:</b><br />
<b>8 Rounds Each: </b><br />
<b>20 Seconds Work: 10 Seconds Rest</b><br />
<b>Calorie Row</b><br />
<b>Sit Ups</b><br />
<b>Push Ups</b><br />
<b>Air Squats</b><br />
<b>Burpees</b>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8455210133092853018.post-64606012446995208862013-10-11T07:00:00.000-04:002013-10-10T07:32:11.641-04:00Friday Oct. 11, 2013<b>For Time:</b><br />
<b>50 Box Jumps (24/20")</b><br />
<b>50 Jumping Pull Ups</b><br />
<b>50 Kettlebell Swings (53/35)</b><br />
<b>50 Walking Lunge Steps</b><br />
<b>50 Knee To Elbows</b><br />
<b>50 DB Push Press</b><br />
<b>50 Supermans</b><br />
<b>50 Wall Balls (20/12#)</b><br />
<b>50 Burpees</b><br />
<b>50 Tuck Jumps</b>Unknownnoreply@blogger.com3tag:blogger.com,1999:blog-8455210133092853018.post-44868560322931887522013-10-09T21:47:00.000-04:002013-10-10T07:31:47.188-04:00Thursday Oct.10<b>7 Rounds</b><br />
<b>500m Row</b><br />
<b>500m Run</b>Unknownnoreply@blogger.com0