303 CrossFit

07/28/2011 WOD

Black Jack For Time

Sit Ups & Push Presses

 1 & 20

 2 & 19

 3 & 18
 4 & 17

 5 & 16

 6 & 15

 7 & 14

 8 & 13

 9 & 12

10 & 11

11 & 10

12 & 9

13 & 8

14 & 7

15 & 6

16 & 5

17 & 4

18 & 3

19 & 2

20 & 1

07/26/2011 WOD

For Time

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

Front Squats

Supermans

07/25/2011 WOD

As Many Rounds As Possible in 20 minutes

400 m Run

10 Knees to Elbows

15 Wall Balls

07/21/2011 WOD

5 Rounds for Time

400 m Run

30 Kettle Bell Swings

15 Push Ups

07/19/2011 WOD

5 Rounds for Time

400 m Run

15 Overhead Squats

07/18/2011 WOD

4 Rounds for Time

400 m Run

50 Sit Ups

40 Kettle Bell Swings

30 Box Jumps

07/14/2011 WOD

As Many Rounds As Possible in 20 minutes

5 Pull Ups

10 Push Ups

15 Squats

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

07/12/2011 WOD

For Time

21 Deadlifts

21 Pull Ups

400 m Run

15 Deadlifts

15 Pull Ups

400 m Run

9 Deadlifts

9 Pull Ups

07/11/2011 WOD

5 Rounds for Time

20 Kettle Bell Swings

15 Push Ups

20 Double Unders*

*Substitute 100 Single Unders for Double Unders

"Fran-Tastic" 21 Pull ups 21

"Fran-Tastic"

21 Pull ups
21 Thrusters
2100 meter row
15 Pull ups
15 Thrusters
1500 meter row
9 Pull ups
9 Thrusters
900 meter row

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