303 CrossFit

09/27/2011 WOD

For Time

1000 m Row

50 Thrusters

30 Pull Ups

09/26/2011 WOD

7 Rounds for Time

7 Burpees

21 Kettle Bell Swings

09/22/2011 WOD

For Time

25 Push Press

 5 Kettle Bell Swings

20 Push Press

10 Kettle Bell Swings

15 Push Press

15 Kettle Bell Swings

10 Push Press

20 Kettle Bell Swings

 5 Push Press

25 Kettle Bell Swings

09/20/2011 WOD

Pyramid Workout
1x Push Ups
2x Goblet Squats
3x Sit Ups
Starting at round one perform each exercise as listed. On each of the following rounds multiply the reps by the round number (ex: Round 5 - 5 Push Ups, 10 Goblet Squats, 15 Sit Ups). Work from 1 up the pyramid to 10 and back down the other side to 1.
         10

        9 9

       8 8

      7 7

     6 6

    5 5

   4 4

  3 3

 2 2

1 1

09/19/2011 WOD

7 Rounds for Time

5 Burpees

10 Box Jumps

15 Kettle Bell Swings

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

09/15/2011 WOD

Angie

For Time

100 Pull Ups

100 Push Ups

100 Squats

100 Sit Ups

Complete all 100 reps of each exercise before moving on to the next exercise.

09/13/2011 WOD

For Time

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

Kettle Bell Swings

Pull Ups

Weighted Sit Ups

*200 m Run

Complete the reps of each exercise (ex: 8 Kettle Bell Swings, 8 Pull Ups 8 Weighted Sit Ups) then run between each set of reps.

09/12/2011 WOD

1/2 Murph

For Time

1/2 mile Run

50 Pull Ups

100 Push Ups

150 Squats

1/2 mile Run

09/08/11 WOD

As Many Rounds As Possible In 20 Min

50 Single Unders

20 Modified Handstand Push Ups

10 Deadlifts

09/06/2011 WOD

For Time

40 Kettle Bell Swings

10 Box Jumps

10 Sit Ups

30 Kettle Bell Swings

10 Box Jumps

20 Sit Ups

20 Kettle Bell Swings

10 Box Jumps

30 Sit Ups

10 Kettle Bell Swings

10 Box Jumps

40 Sit Ups