Wednesday Workout: “300″
September 15, 2009
Today is a FREE DAY! Come by anytime between 4:30PM and 7PM for an introduction to CrossFit. Don’t worry, we’ll scale the workout to your athletic ability.
For time:
- 25 pull-ups
- 50 deadlifts at 135 pounds
- 50 push-ups
- 50 box jumps with a 24-inch box
- 50 “floor wipers” (a core and shoulders exercise at 135 pounds) or AB MAT SITUPS
- 50 “clean and press” at 36 pounds (a weight-lifting exercise) or KETTLEBELL SWINGS
- 25 more pull-ups — for a total of 300 reps
Advertisement
19:36 Rx
For those who are interested,
This is where the “300″ workout originated:
http://www.gymjones.com/knowledge.php?id=35
14:25 (Rx’d)
18:56, 89# deadlifts and floor sweepers, 25# clean and press
20:53 Rx’d
I was shooting for 18-19 min but the floor sweepers killed me
14:51 sub 45# swings for everything requiring left shoulder.
16:51
… and here’s all the subs:
blue band pus, 79# DL, knee pushups, 20″ box, 60# for sweepers, 15# kettlebell
Great workout, perfect scaling for me.
19:40 everything rx except for F.W. 89#
Strung my first 25 pull ups with no break…PR
DNF.
I got through 30 FW in 22min and I was done. Need to scale better.
19:30 RX weight on DL and Sweepers. 25lb press. 10 solid pull ups at beginning then jumping. Gretchen is killing my abs.
1st time in a Box, have been doing Crossfit on my own in a gym for 3 months. I appreciate all the support and information I received today. Did the 300 as RX’d 19:45. Killer WOD.
21:53 with 57# DL, 37# sweepers, jumping pullups, knee pushups, 18″ box, 10# kb
Will be enjoying my rest day tomorrow!
19:27, 15 pull ups w/ the rest jump pull ups, 20 lb kettle
20:26, 89# for DL/FW, 35# kb swings instead of clean + press.
18:19 (89#DL, 15#KB, 37#sweepers, 18″box, blue band for 28 pull ups and 25 jumping pull ups)
19:33