303 CrossFit

11/29/2011 WOD

5 Rounds for Time

30 Kettle Bell Swings

30 Burpees

30 Sit Ups

11/28/2011 WOD

Annie

For Time

50-40-30-20-10

Sit Ups

Double Unders*

*Subs are 5 single unders per double under or 1 tuck jump per double under

11/22/2011 WOD

3 Rounds

1 minute Row

1 minute Push Press

1 minute Box Jumps

1 minute Sumo Deadlift High Pull

1 minute Medicine Ball Thrusters

Complete one minute of each exercise for max reps (calories for rowing), after each minute is up move immediately from one exercise to the next as the time does not stop. After completing all 5 exercises you get one minute rest before you start the next round.

11/21/2011 WOD

As Many Rounds As Possible in 20 minutes

9 Overhead Squats

18 Push Ups

27 Sit Ups

11/17/2011 WOD

Deck of Cards for Time

 

Take a full deck of cards that has 2 jokers. Work through the whole deck by fliping over the cards by doing the exercise that is associated with that card's suit and the number of reps is the face value of the card (Jack = 11 reps, Queens = 12 reps, Kings = 13 reps, Aces = 14 reps).

 

Hearts = Sledge Hammer Swings

Diamonds = Sit Ups

Spades = Kettle Bell Swings

Clubs = Push Ups

 

11/15/2011 WOD

Team WOD

As a team of 4 complete as many reps as possible in 20 minutes.

400 m Row

Deadlifts

Step Ups

Kettle Bell Swings

Team member on the rower is the pace setter. All other team members takes an exercise. Complete as many reps as possible at each exercise. When pacer finishes their row rotate down the list of exercises.

11/14/2011 WOD

Tabata 

8 rounds of 20 seconds exercise 10 seconds or rest per exercise with 1 minute rest between exercises.

Sit Ups

Push Ups

Box Jumps

Medicine Ball Slams

Double Unders

11/10/2011 WOD

21 - 15 - 9

Hang Cleans

Dips

11/08/2011 WOD

7 Rounds for Time

5 Kettle Bell Sumo Deadlift High Pull

10 Box Jumps

15 Supermans

20 Seated Kettle Bell Twists (R + L = 1)

11/07/2011 WOD

10 Rounds for Time

20 Push Ups

20 Kettle Bell Swings