303 CrossFit

08/30/2011

Filthy Fifty

For Time

50 Box Jumps

50 Jumping Pull Ups

50 Kettle Bell Swings

50 Walking Lunge Steps

50 Knees to Elbows

50 Push Press

50 Good Mornings

50 Wall Balls

50 Burpees

50 Double Unders

08/29/2011 WOD

For Time

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

Kettle Bell Swings

Burpees

Weighted Sit Ups

08/23/2011 WOD

10 Rounds for Time

10 Hang Cleans

10 Push Ups

08/22/2011 WOD

4 Rounds for Time

400 m Run

30 Sit Ups

20 Wall Balls

10 Burpees

08/18/2011 WOD

5 Rounds for Time

25 Kettle Bell Swings

20 Double Unders*

15 Push Ups

*You can substitute 5 single unders for 1 double under if needed.

08/16/2011 WOD

Deck of Cards

Hearts = Kettle Bell Swings

Clubs = Squats

Spades = Sit Ups

Diamonds = Push Ups

Joker = 200 m Row

Jack = 11 reps

Queen = 12 reps

King = 13 reps

Ace = 14 reps

Shuffle your full deck. Start with top card do number of reps equivalent to the value on the card of the exercise listed per suit. Example: 6 Diamonds = 6 Push Ups & Ace of Spades = 14 Sit Ups. Work through the entire deck for time.

08/09/2011 WOD

7 Rounds for Time

7 Sumo Deadlift High Pulls

7 Pull Ups

7 Seated Kettle Bell Twists

7 Goblet Squats

7 Sit Ups

7 Double Unders

08/08/2011 WOD

For Time

800 m Run

15 Push Ups

15 Sit Ups

100 Squats

20 Push Ups

20 Sit Ups

75 Squats

25 Push Ups

25 Sit Ups

50 Squats

30 Push Ups

30 Sit Ups

25 Squats

800 m Run

08/04/2011 WOD

5 Rounds for Time

5 Pull Ups

5 Ring Dips

25 Med Ball Sit Ups

50 Sledge Hammer Swings

08/02/2011 WOD

For Time

21 Deadlifts

21 Pull Ups

1/4 mile Run

15 Deadlifts

15 Pull Ups

1/4 mile Run

 9 Deadlifts

 9 Pull Ups

1/4 mile Run