303 CrossFit

05/01/2012 WOD

4 Rounds for Time

400 m Run

10 Thrusters

10 Dips

04/30/2012 WOD

4 Rounds for Time

20 Weighted walking Lunge Steps (R & L = 1)

20 Push Ups

20 Box Jumps

04/26/2012 WOD

Deck of Cards

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 = Sit Ups
Diamonds = Sledge Hammer Swings
Spades = Kettle Bell Swings
Clubs = Squats
Jokers = 400m Run

04/24/2012 WOD

Helen

3 Rounds for Time

400 m Run

21 Kettle Bell Swings

12 Pull Ups

04/19/2012 WOD

As Many Rounds As Possible in 20 minutes

20 Kettle Bell Swings

50 ft walking lunges (carrying Kettle Bell)

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

04/17/2012 WOD

4 Rounds for Time

40 Sit Ups

30 Box Jumps

20 Medicine Ball Slams

10 Push Ups

04/12/2012 WOD

For Time

21*15*9

Kettle Bell Swings

Box Jumps

Weighted Sit Ups

* = 200 single unders

04/10/2012 WOD

7 Rounds for Time

7 Pull Ups

7 Dips

21 Sumo Deadlift High Pulls

04/09/2012 WOD

2 Rounds for Time

30 Burpee Box Jumps

30 Bicycles (Right knee to left elbow & left knee to right elbow = 1)

04/05/2012 WOD

As Many Rounds As Possible in 20 minutes

15 Kettle Bell Swings

15 Sit Ups

15 Push Ups

15 Squats