Wednesday Workout: “300”

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

matt john

16 thoughts on “Wednesday Workout: “300”

  1. 19:36 Rx

    For those who are interested,
    This is where the “300” workout originated:
    http://www.gymjones.com/knowledge.php?id=35

  2. Gretchen Kittelberger September 16, 2009 — 7:38 pm

    14:25 (Rx’d)

  3. 18:56, 89# deadlifts and floor sweepers, 25# clean and press

  4. 20:53 Rx’d

    I was shooting for 18-19 min but the floor sweepers killed me

  5. 14:51 sub 45# swings for everything requiring left shoulder.

  6. 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.

  7. 19:40 everything rx except for F.W. 89#

    Strung my first 25 pull ups with no break…PR

  8. DNF.

    I got through 30 FW in 22min and I was done. Need to scale better. 🙁

  9. 19:30 RX weight on DL and Sweepers. 25lb press. 10 solid pull ups at beginning then jumping. Gretchen is killing my abs.

  10. 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.

  11. 21:53 with 57# DL, 37# sweepers, jumping pullups, knee pushups, 18″ box, 10# kb

    Will be enjoying my rest day tomorrow!

  12. 19:27, 15 pull ups w/ the rest jump pull ups, 20 lb kettle

  13. 20:26, 89# for DL/FW, 35# kb swings instead of clean + press.

  14. 18:19 (89#DL, 15#KB, 37#sweepers, 18″box, blue band for 28 pull ups and 25 jumping pull ups)

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