20090906

Monday the 7th of September, 2009

No classes today.
Enjoy your holiday!

The last day of the 305 Lean Out Challenge is THIS FRIDAY! Come to class on Friday evening to be measured and photographed. If you cannot make it Friday set up another time with Joseph at joseph @ crossfit305.com.

Please note the new class times in the right column!

6 comments:

2fit2cross said...

Dead Lift
250 x 3
255 x3
260 x5
265 x1
270 x1
275 x1

Plate Pal
Grab a 45 LB plate and bring it along for the ride. 10 min AMRAP

50' overhead lunges
5 burpees
5 overhead sit ups
4 rounds + lunges

Adam said...

Stroller run warmup

Tabata Something Terrible

Pullups (14,11,10,8,7,7,6,7)
HSPU (10,6,3,4,3,4,2,2)
OHS 95# (4,4,5,2,4,4,5 - too heavy right after hspu. had trouble holding the bar overhead due to shoulder fatigue and snatches)
Box Jumps 25" (8,7,8,8,8,8,8,9)

Recover 5 minutes, then:

Tabata Pushups: (23,15,12,11,9,9,9,8)
Tabata Squats: (17,17,17,18,19, 18,17,20)

Happy Labor Day

Slim Biscayne said...

Sunday - rest as rx'd

Monday
500m row - 1:32.7

Max effort box jumps
1-1-1-1-1-1
16"-20"-22"-24"-29.5"(PR)-24"

Clean and Jerk
1-1-1-1-1-1
135-155-185-195-200-205

50m sprint x 1

DM said...

Row 500m-1:29.2

Box Jump-45"

Running box jump-48"

Clean and Jerk-200#

All PR's. Good Labor Day.

dibo said...

bahamas WOD #1

100m sprint to ocean 50m swim 100m sprint back 25 squats 10 pullups. 3x rounds.
rest then 25 long jump burpees.

WOD #2
200M swim 800m run 10 long jump brupees 200m swim.

PANOS said...

Back squat
45x10,95x5,135x5,135x5
250x3 (3 sets)
Dead Lift
135x5
225x5
275x3
300x3 (3sets)


pull up ladder (deadhang)
1,2,3,4,5,6
1,2,3,4,5