Bench press 5-3-1+ (55-65-75-85-95)

Rest as needed

8 minute AMRAP
8 burpees
8 Step down box jumps (24/20″)

10-2pm is crossfit 305′s 4 year anniversary party in Little Haiti. Come represent as part of the 305/A1A family.

2 rounds for time
Max american kettlebell swings (53/35)
Perform remainder of 75 reps with burpees
500 meter run
(75 unbroken kettlebell swings means you dont have to do any burpees)

This Saturday, High Noon at CF 305
The Beer Mile

This Sunday at CF 305 10am-2:00pm
Our 4 Year Anniversary Party
BE THERE!

The 305 workout

Power Clean 5-5-5-3-1+ (55-65-75-85-95%)

Weighted chin-ups 3-3-3

Rest as needed

Teams of 2 alternate for a total of 4 rounds each
Each team member must complete 50 pulls on rower per round-Score is max calories as a team

This Saturday, High Noon at CF 305
The Beer Mile
This Sunday at CF 305 10am-2:00pm
Our 4 Year Anniversary Party
BE THERE!

Snatch-Work up to heavy single in 3 waves

Supplement (5 minutes, break sets as needed)
Floor wipers (135/93)

This Saturday, High Noon at CF 305
The Beer Mile

This Sunday at CF 305 10am-2:00pm
Our 4 Year Anniversary Party
BE THERE!

A.Push press 5-5-5-3-1+ (55-65-75-85-95%)

3 rounds for time
100 Double-unders
30 DB Ground to overhead (45/30)
30 pull-ups

SCORES

This Saturday, High Noon at CF 305
The Beer Mile

This Sunday at CF 305 10am-2:00pm
Our 4 Year Anniversary Party
BE THERE!

Front squats 5-5-5-3-1+ (55-65-75-85-95%)

Box Jumps 5-5-5

Rest as needed

1 round every minute for 10 minutes
5 Front squat (165/103)
1 Thruster

SCORES

Last completed on 2.20.12

Reminder: Please sign up online as well as physically check in upon arrival on time for classes. If you are late, your spot may be forfeited and you will be asked to wait until the next class. If you need help creating a login and password, e-mail Office@crossfit305.com

“Mother Day Mangler”
21, 15 & 9 reps of:
Calorie Row
50/35 pound dumbbell Thruster
Burpees

“Tabata Time!”
Burpee
Sit Up
Push Up
Squat

Rest 1 minute between exercises. Note total reps.

A. Power Clean 3-3-3-3-3+ (50-60-70-80-90%)

B. Weighted Pull Up 3-3-3, heaviest possible

C. In teams of two with one person working at a time, complete the following:
Row 2,000 meters
Run 2,000 meters
200 double unders

SCORES