303 CrossFit

WOD 11/10/09

10 Hang Clean & Push Press



10 Burpees



7 Rounds for Time:

FILTHY FIFTY

50 PUSH PRESS

50 BOX JUMPS

50 SIT UPS

50 KB SWINGS

50 WALL BALL SHOTS

50 SQUATS

50 PUSH UPS

50 BURPEES

50 KNEES TO ELBOWS

50 DIPS



EVERYONE KILLED THIS WORKOUT!

11/6

3 ROUNDS FOR TIME



400M RUN

15 WALL BALL SHOTS

15 PULL UPS

WOD 11/5/09

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21 Hang Snatch

9 Pull-Ups

Run 1/4 Mile

15 Hang Snatch

15 Pull-Ups

Run 1/4 Mile

9 Hang Snatch

21 Pull-Ups

Run 1/4 Mile

 

For Time:

WOD 11/3/09

Hang Clean - Reps in 30 Seconds



Hip Thrusts- Reps in 30 Seconds



Jump Rope Both Feet- 1 minute



Rest 15 Seconds



Jump Rope Both Feet- 1 minute



Hang Clean - Reps in 30 Seconds



Hip Thrusts- Reps in 30 Seconds



Jump Rope Alternating Feet- 1 minute



Rest 15 Seconds



Jump Rope Alternating Feet- 1 minute



Hang Clean - Reps in 30 Seconds



Hip Thrusts- Reps in 30 Seconds



Jump Rope High Knees- 1 minute



Rest 15 Seconds



Jump Rope High Knees- 1 minute



Hang Clean- Reps in 30 Seconds



Hip Thrusts- Reps in 30 Seconds



Jump Rope Both Feet- 1 minute



Rest 15 Seconds



Jump Rope Both Feet- 1 minute

11/2/09

FOR TIME

25 SQUATS

25 PUSH UPS

25 PULL UPS

25 SIT UPS

50 SQUATS

50 PUSH UPS

50 PULL UPS

50 SIT UPS

75 SQUATS

75 PUSH UPS

75 PULL UPS

75 SIT UPS



THERE WAS A CONFIRMED PUKIE SIGHTING!

Friday 10/30

4 ROUNDS FOR TIME



30 KETTLE BELL SNATCH (15 EACH SIDE)

15 BOX JUMPS

15 SIT UPS

WOD 10/27/09

30 Kettlebell Swings

Mat Room Sprints (Down/Back/Down)

15 Burpees

 

Rounds in 20 Minutes

Oct. 26th

5 ROUNDS FOR TIME

400M RUN
20 PULL UPS
30 SIT UPS
40 SQUATS

THIS ONE WAS A BLAST!

Oct. 23rd Friday Fun!

3 ROUNDS PERFORMED FOR TIME

25 PUSH PRESS
25 SQUATS
50 SIT UPS
200 M RUN