303 CrossFit

10/27/2011 WOD

Fran

21 - 15 - 9

Thrusters

Pull Ups

10/25/2011 WOD

8 Rounds for Time

8 Kettle Bell Floor Press

16 Medicine Ball Sit Up with Seated Twist

24 Double Unders*

*Sub 5 single unders for 1 double unders if needed.

10/24/2011 WOD

As Many Rounds As Possible in 20 minutes

400 m Run

10 Pull Ups

15 Good Mornings

20 Sit Ups

10/20/2011 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

10/18/2011 WOD

21-15-9

Overhead Squats

Burpees

10/17/2011 WOD

7 Rounds for Time

7 Pull Ups

7 Squats

7 Burpess

10/13/2011 WOD

4 Rounds for Time

10 Burpees

20 Sit Ups

30 Kettle Bell Swings

40 Sledge Hammer Swings

10/11/2011 WOD

10 Rounds for Time

10 Hang Cleans

50 Single Unders

10/10/2011 WOD

Helen

3 Rounds for Time

400 m Run

21 Kettle Bell Swings

12 Pull Ups

10/06/2011 WOD

For Time

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

Front Squats

Pull Ups