303 CrossFit

WOD 11/30/09

5 Rounds for Time



 



25 KB Swings



25 Sit Ups



25 Box Jumps



25 KTEs

Mid Day Workout 11/25 Turkey Prep

20 Pushups

¼ mile run

20 KB swings

¼ mile run

20 Overhead squats

¼ mile run

20 Burpees

¼ mile run

20 Pull ups

¼ mile run

20 Box jumps

¼ mile run

20 Presses

¼ mile run



For time

23:47

27:02

11/23

7 ROUNDS FOR TIME



10 pull ups

10 burpees

10 overhead squats

10 medicine ball sit ups

WOD 11/19/09

300 pull-ups



400 push-ups



500 sit-ups



600 squats



Per team for time. Group is divided into teams of 3 or 4.

WOD 11/16/2009

3 Rounds For Time



 



100 Single Unders



50 Sit ups



40 Body Weight Squats



30 Dips



20 Push ups



10 Supermans

WOD 11/11/09

PYRAMID OF PAIN

BURPEES    X 1

PULL-UPS   X 2

SQUATS     X 3

START WITH ROUND ONE AND PERFORM EACH EXERCISE LISTED FOR THEIR GIVEN REPS.

EACH FOLLOWING ROUND, MULTIPLY THE REPS BY THE ROUND NUMBER; SO IN ROUND 4 YOU WILL BE PERFORMING 4 BURPEES, 8 PULL-UPS, AND 12 SQUATS.

GO UP THE "PYRAMID" TO 10, THEN BACK DOWN TO 1 AGAIN.

THIS IS AN ASS KICKER!

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: