303 CrossFit

10/05/2011 WOD

As per the request of a few members.....

1/2 Murph

1/2 mile Run

50 Pull Ups

100 Push Ups

150 Squats

1/2 mile Run

10/04/2011 WOD

As Many Reps As Possible in 30 minutes

Row 300m (pace)

Sit Ups

Kettle Bell Swings

Rower is the pace setter. While one person rows the others in your team go for as many reps as possible of their exercise. Rower finishes rotate exercise for 30 minutes. Total reps is based on number of sit ups and kettle bell swings for the whole group.

10/03/2011 WOD

As Many Rounds As Possible in 20 minutes

9 Kettle Bell Sumo Deadlift High Pull

18 Push Ups

27 Box Jumps