300

Warmup:
1x20 GHD situps
1x20 back extensions
1x20 pvc overhead squats
5,5,5,3,3,3 Press (95#/115#/135#/155#/155# 1 rep)

WOD: "300"
In celebration of my 300th WOD, which was yesterday, CrossFit Murfreesboro programmed this WOD. This was the workout the actors for the movie of the same name used to get in shape for their roles. Click on the link above to see my pic.

For time:

• 25 pullups
• 50 deadlift (135#)
• 50 pushup
• 50 box jump (24")
• 50 wipers (135#)
• 50 kettlebell clean & press (25 each side with 1 pood)
• 25 pullups

Time 22:27 Rx

Compare to 3/24/09. I shaved over 5 minutes off my previous time.

300

Warmup:
2x15 GH situps
2x15 back extensions
2x15 squats

WOD: "300"
For time:

• 25 pullups
• 50 deadlift (135#)
• 50 pushups
• 50 box jumps (24")
• 50 knees to elbows
• 50 kettlebell clean & press
• 25 pullups

Time 28:11

Compare to 8/29/08 when I did this in 32:50, but I did not do the fully Rx WOD. I did jumping pullups, situps, etc. so there really isn't a good comparison. I was happy to finish the full Rx WOD in less than 30 minutes.

Also, click the "300" link above to see a YouTube video that shows a demo of this WOD.

We Are Spartans!!!

Warmup:
3x15 situps
3x15 back extensions
3x15 air squats
3x15 pushups/kipping pullups

WOD: "300"

• 50 jumping pullups
• 50 deadlifts (135 lbs)
• 50 pushups
• 50 box jumps
• 50 situps
• 50 dumbbell cleans
• 50 jumping pullups

Time 32:50 min

Technically, this is 350