303 CrossFit

05/31/2011 WOD

For Time:

400 m Run

10 Burpees

20 Wall Balls

25 Box Jumps

30 Kettle Bell Swings

400 m Run

30 Kettle Bell Swings

25 Box Jumps

20 Wall Balls

10 Burpees

400 m Run

05/26/2011 WOD

As Many Rounds As Possible in 20 min

10 Hang Cleans

10 Box Jumps

05/24/2011 WOD

4 Rounds for Time

10 Ring Dips

10 Pull Ups

25 Sit Ups

1/4 Mile Run

05/23/2011 WOD

7 Rounds for Time

5 Sumo Deadlift High Pull

10 Box Jumps

15 Good Mornings

20 Sit Ups

05/19/2011 WOD

1 Round for Time

25 Pull Ups

50 Thrusters

50 Push Ups

50 Box Jumps

50 Sit Ups

50 Kettle Bell Swings

25 Pull Ups

Complete all reps of each exercise before moving on to the next.

05/18/2011 WOD

As Many Rounds As Possible in 20 min

10 Overhead Lunges (Right & Left = 1)

20 Seated Kettle Bell Twists (Right & Left =1)

30 Kettle Bell Swings

05/17/11 WOD

For Time

21-18-15-12-9-6-3

Push Ups

Sit Ups

Front Squats

-between rounds 150 single unders

05/12/2011 WOD

Cash In

Deadlift practice with PVC

WOD

For Time

21-15-9

Deadlifts

Barbell Push Ups

Cash Out

Tabata Pull Ups

Tabata Seated Kettle Bell Twists

05/10/2011 WOD

10 Rounds for Time

10 Hang Cleans

10 Box Jumps

05/09/2011 WOD

As Many Rounds As Possible in 20 min

5 Pull Ups

10 Wall Balls

15 Kettle Bell Swings