10.3.11

10.3.11

12:30pm
Power clean-25 singles @ 230#

Hand stand push up, 45# plate deficit
7 singles

2:30pm
Awesome session with Dr. Draesel. Feeling good.

4:45 pm
Back squat up to 300# x1

WOD 1 minute thruster 95#/1 minute pull ups, kip
21/25, 13/21, 15/22
Tapped out

3×15 reverse hyper at 90#

Saturday the 9th of January, 2010

Please check out our new site at

http://www.crossfit305.com

One Year Anniversary!
Show up early, stay late.
Bring fruit, veggies, nuts, seeds and drinks to pass.
Thanks to all who have made 305 what it is!
We look forward to the next year greatly.

11am Running
12pm Olympic Lifting
1pm WOD

Friday the 8th of January, 2010

Please check out our new site at

http://www.crossfit305.com

JC and Adam Deadlifting

One round for quality:
10 one armed push ups (switch each rep)
20 one hand/two arm pull ups (switch each rep)
30 one legged squats

If you cannot do one armed push ups, try from your knees or use elevation.

If you cannot do one handed pull ups, use a band.
If you cannot do one legged squats, use a wall, beam or door for support.

Five rounds for time:


15 wall ball shots 20/12, 5 dumbbell snatches per arm, 5 dumbbell jerks per arm

Thursday the 7th of January, 2010

Please check out our new site at

http://www.crossfit305.com

Alex (The Monk) Janusas

Russian Gymnastics Warmup

Back Squat
5-5-5-5-5
Use the same weight for each set, perfect form, no failures.

Rest as needed


4 tabata rounds each of:
C2 rower, squats, push ups
Rest 1 minute between exercises

Wednesday the 6th of January, 2010

Please check out our new site at http://www.crossfit305.com

Jason (JC) Chicola
Luis


Overhead Press
5-5-5-5-5
Use the same weight for each set, perfect form, no failures.

Rest as needed

21-15-9
Burpees
Box jumps 24"

Tuesday the 5th of January, 2010

Please check out our new site at http://www.crossfit305.com

Sean Smith


Russian Gymnastics warm up

DeadLift
5-5-5-5-5
Use the same weight for each set, perfect form, no failures.

Rest as needed
Row 250 meters, 4 efforts with full recovery

Monday the 4th of January, 2010

Please check out our new site at http://www.crossfit305.com

Silvanna and Carlos
Ivette



"Fran"
21-15-9
Thrusters 95#
Pull Ups


This Saturday is out one year anniversary. Join us for regular Saturday class times, bring some fruit and hang out.

Sunday the 3rd of January, 2010

REST DAY

Rest, relax and get ready for a benchmark tomorrow.

Saturday the 2nd of January, 2009

Stairway to heaven?

****Homework assignment WOD****

Today is the day to bring in the WOD that you designed. We will be voting to see which one will become the workout for the day.

11am Running
12pm Olympic Lifting
1pm WOD