303 CrossFit

02/02/2012 WOD

4 Rounds for Time

20 Burpees

20 Knees to Elbows

20 Kettle Bell Swings

01/31/2012 WOD

As Many Rounds As Possible in 20 minutes

40 Double Unders

20 Pull Ups

10 Deadlifts

01/30/2012 WOD

Cindy

As Many Rounds As Possible in 20 minutes

5 Pull Ups

10 Push Ups

15 Body Weight Squats

01/26/2012 WOD

For Time

500 m Row

50 Box Jumps

50 Push Ups

50 Sit Ups

50 Good Mornings

50 Dips

50 Kettle Bell Swings

01/24/2012 WOD

As Many Rounds As Possible in 25 minutes

25 Medicine Ball Thrusters

50 Medicine Ball Sit Ups

100 Sledge Hammer Swings

01/23/2012 WOD

Five rounds of:
1 minute Box Jumps

1 minute Kettle Bell Swings

1 minute Sumo Deadlift High Pulls

1 minute Push Press

1 minute Sit Ups

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for as many reps per round as possible.

01/19/2012 WOD

5 Round for Time

40 Double Unders**

30 Squats

20 Sit Ups

**Sub 5 single unders for every double under if needed (200 per round)

01/17/2012 WOD

As Many Rounds As Possible in 20 minutes

5 Deadlifts

9 Box Jumps

13 Push Ups

01/16/2012 WOD

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1

Kettle Bell Swings

Burpees

01/12/2012 WOD

Pyramid Workout
1x Push Ups
2x Sit Ups
3x Body Weight Squats
Starting at round one perform each exercise as listed. On each of the following rounds multiply the reps by the round number (ex: Round 6 - 6 Push Ups, 12 Sit Ups, & 18 Body Weight Squats). Work from 1 up the pyramid to 10 and back down the other side to 1.