Dec 30, 2013

Tuesday 12.31.13


Last day of 2013 so go out with a bang and train like a Spartan.

For time:
25  pullups
50  deadlifts (135/95)
50  pushups
50  box jumps (24/20)
50  floor wipers (135/95)
50  KB or DB clean and jerk (35/25, ea arm)
25  pullups

Post time to whiteboard and comments.

Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to yell "Sparta!" at these times)

Set up one bar for both the DLs and the floor wipers.  Ensure you have a good warm up and mobilize the shoulders before starting.

Also, if you did not establish a 1RM back squat on Monday, then get it done today!  See Monday's post.



@ crossfit exile in Oklahoma City.

1RFT of
100 air squats
90 slam balls
80 DUs
70 Sit ups
60 push ups
500m row
40 wall balls
30 pull ups
20 burpees
10 wall walks

30min cap

Sam Friend said...

23:25 Rx
I've been wanting to do this workout for a while. I admit, I took my shirt off and stood in front of the mirror after I got home. Yep, after just one time doing the only workout the cast of 300 did, I could be in the crowd. I'm no front row guy, but 4th row...? Sure. Especially after adding some, but not much, of that stage makeup to accentuate the abs. This is Sparta!

Andy said...

Looked like a lot of work, so I bought one of these instead. This is the ABHANCER!

Scott S said...

Andy - This is what I've been looking for! I mean, I already get my arms from the Shake weight, and now I'll finally have those dreamy abs. New Years diet resolution be damned!

Before I knew about the ABHANCER, I used to be a CFer, and I did the 300 workout today with everyone else this morning.

22:56 Rx. (although we're all debating the 2 arm KB C&J, versus 1 arm) I found an old Mens Fitness Article (Jan 08) which is 5 pages of explaination/demo and scaling levels, saying it's a single arm movement, 50 each arm, for what that's worth.

I did the 2 arm at once as prescribed with 35# KB. Susan and Charles smoked me, Susan killing it with unbroken Pull-ups! Charles smoking it with big sets of everything else.

How many gyms is that for you Rob? Seems like you're on connect the dots journey of CF locations.

Ricky C said...

23:30...before I started I ran up and front kicked some poor sap straight in the chest. He didn't see it coming!


3 different boxes over the break, but should be back in the bubble tomorrow!

Scott S said...

My year is complete. I beat Rick at a WOD. See ya 2013!

Adam Thompson said...

17:51 Rx

The double KB C&Js took a lot out of me. Did sets of 10 for everything besides KBs. Had to break those down into sets of 5.

Though the hardest part was getting the bar up for the floor sweepers.

Andy said...

Didn't make it in for 300, but snuck in the Travel WOD in 8:24. Man -- if you are short on time today, give it a go. The plyo aspect of the squat jumps is no joke. If you can get through it all in straight sets you're a better person than I.

Followed with crunches and stretch holds. Then a killer Shakeweight and Thighmaster (tm) routine for a full body pump.

Jared said...

19:40 this morning but because I am still nursing my left shoulder there was much subbed. I did 50 DU, 50 SU, 50 DL, 50 BJ, 50 Floor Wiper, 50 one arm KB snatch, 50 DU.

EJ Gust said...

18:10 Rx
That was a good WOD to close out 2013!