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WOD 7 Aug – 300

Saturday, 7th August 2010
Named Workouts Workouts

In order to give the Exodus crew a taste of CrossFit we are taking on a workout that brought CrossFit style training methods to the attention of the mainstream. From the training for the film “300″

Pullups – 25 reps
Deadlifts with 60kg – 50 reps
Pushups – 50 reps
24-inch Box jumps – 50 reps
Floor wipers - 50 reps
Single-arm Clean-and-Press with 1 pood Kettlebell – 50 reps (KB must touch floor between reps)
Pullups – 25 reps

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Don’t worry we will scale for all :-)

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4 Responses to “WOD 7 Aug – 300”

  1. Donna 7 August 2010 at 1:20 pm #

    Ok, so the 4 slack trainers from Exodus didn’t show. They chose to drink too much and have a sleep in. Guess the 300 gave them a bit of a fright and they decided to hide. Poor babies, maybe next time.

    So, we went back to our original scheduled wod of Amanda. I can’t do muscle ups yet, so Matt had me do 3x pull ups and dips, Got them all done, great wod. Thanks ladies.

    13: 28

  2. Matt 7 August 2010 at 1:30 pm #

    So turns out the 300 was too much for Exodus.
    Instead the ladies hit Amanda hard.
    9-7-5 Muscle Ups and Snatch
    We subbed 3:1 Pull Ups and Dips, so 27-21-15 Pull ups and Dips
    15kg Snatch

    Boys don’t worry if you missed it we will get back to Amanda soon enough :-)

    For more about Amanda:
    http://games2010.crossfit.com/blog/2010/07/amanda-miller,712/

  3. rache 7 August 2010 at 1:47 pm #

    Amanda – 14.18
    Felt it afterwards but all better now thanks to creamy mushrooms and bacon. Bacon just makes everything better :)

    Way to go ladies!

  4. Donna 7 August 2010 at 1:53 pm #

    Yum, we went to shine. Bacon tastes even better when someone else cooks it.


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