303 CrossFit

03/31/2011 WOD

For Time

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

Front Squats

Pull Ups

03/29/10 WOD

Black Jack

Kettle Bell Swings & Box Jumps

20 & 1

19 & 2

18 & 3

17 & 4

16 & 5

15 & 6

14 & 7

13 & 8

12 & 9

11 & 10

10 & 11

 9 & 12

 8 & 13

 7 & 14

 6 & 15

 5 & 16

 4 & 17

 3 & 18

 2 & 19

 1 & 20

For Time

03/28/2011 WOD

As Many Rounds As Possible in 20 Min 

6 - 4 count renegade rows**

12 Jump Squats

18 Sit Ups

**4 count renegade rows - with dumbbells in each hand start in plank position. Push up (one), Row Right Arm (two), Push Up (three), Row Left Arm (four). Remember to keep your core tight and have minimal rotation at the hips and shoulders while performing renegade rows.