303 CrossFit

01/09/2012 WOD

For Time

50 Squats

10 Left Arm Kettle Bell Swings

10 Right Arm Kettle Bell Swings

40 Sit Ups

10 Left Arm Kettle Bell Swings

10 Right Arm Kettle Bell Swings

30 Push Ups

10 Left Arm Kettle Bell Swings

10 Right Arm Kettle Bell Swings

20 Sit Ups

10 Left Arm Kettle Bell Swings

10 Right Arm Kettle Bell Swings

10 Squats

10 Left Arm Kettle Bell Swings

10 Right Arm Kettle Bell Swings

01/05/2012 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 and performing the exercise that is associated with that card's suit. The number of reps is the face value of the card (Jack = 11 reps, Queens = 12 reps, Kings = 13 reps, Aces = 14 reps).
Hearts = Kettle Bell Swings
Diamonds = Lunges
Spades = Sledge Hammer Swings
Clubs = Seated Twists (R & L = 1)

Jokers = 10 Burpess

11/04/2012 WOD

As Many Rounds As Possible in 20 minutes

150 Single Unders

15 Push Ups

15 Sit Ups

15 Supermans

15 Squats

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01/03/2012 WOD

5 Rounds for Time

250 m Row

10 Front Squats

20 Box Jumps

30 Ab Mat Sit Ups

01/02/2012 WOD

50 - 40 - 30 - 20 - 10

1 arm Kettle Bell Clean & Press (do 1/2 reps on right arm and 1/2 reps on left arm per round)

Sit Ups