Monday, April 25, 2011

Posted by on Apr 24, 2011 in WOD | 16 comments

We are back to regular hours. The 6am crew is growing and always welcoming more people to join the group.

“300 Challenge”

  • 25 pull-ups
  • 50 deadlifts (135/95)
  •  50 push-ups
  • 50 box jumps (24/20)
  • 50 “floor wipers” (a core and shoulders exercise 135/95)
  • 50 Clean and Press with kettlebells.
  • 25 pull-ups

If you want to increase the challenge of this WOD, upgrade push ups to ‘spartan push ups’….Click HERE

Post time and comments


  1. The ‘floor wiper’ movement is demonstrated here.

  2. This was killer (but good…?)
    Floor wipers turned into “holding-onto-post-for-dear-life” as I could not hold that 95lb barbell up at that point. I felt the burn for sure!

  3. This was a fun one!
    WOD 32:?? with lots of mods lol
    PU w/ #2band, floor wipers no bar – held onto the post instead, KB clean & press @ 20

  4. Sweet Jesus. I am scared. :>

  5. Jenn, it wasn’t a huge difference, but i think you finished before me, maybe we got our times mixed up? Regardless, it was a bit of a marathon 🙂 Don’t be scared, Mel!!

  6. Now WODdin’ for Gregory today. Did some mobility work on ankles and hips instead as Games WOD 11.5 & “Jackie” from Saturday have me locked up pretty good at the moment. Yikes!

    Wendler 5 Squats – Cycle 3: 7 x 235lbs

  7. WOD @ Rx’d 19:29

    Haven’t done pull ups since March 29th’s “Cindy” and it showed! U-G-L-Y

    Great workout to get the body primed for the week!

  8. Wendler squats
    18:58 on the WOD.
    I hate candy. No I don’t. Yes I do. No I don’t. Yes I do.

  9. The Easter Bunny is not very Paleo…Or is he? Muha ha ha ha ha ha…

  10. My body is very upset with me due to the very large cadbury mini egg and red wine intake from this weekend. This wod was fun! I modified it with two 1+1 bands, a 20 lb kettle bell, and floor wipers on the pole. I think i finished at 12:48.

  11. Strength: Squat 3×5 @ 205 and Bench Press 3×5 @ 175.
    WOD: 11:22 rx’d. Great effort from the evening crew!

  12. wod 24:27
    did 44 pullups without the band and used #1 band for the last 6, calluses were hurting too much
    used 25 lb kettle bell for clean & press
    did floor wipers using post

    this was great fun!!

    Great job by e everyone!!

  13. Wendler 2.3 squat amrap 3@175

    WOD: 33:56
    PU – #3 band(definitely needs improvement)
    FW – pole
    KB – 30lbs
    Starting to get mad at the pullups stalling with #3 band

  14. 21:37 as Rx’d

  15. Clearly not on my game this evening… went straight from deadlifts to box jumps, skipping push ups entirely. Was way too gassed at the end to consider doing them then, so my time of 19:28 is not nearly as impressive as it seems!
    Did rx’d weight on DL, used #2 band on pullups with #1 added for last 15. Used 20lb KB and did step ups on tire for box jumps… somehow hurt my knee while shopping over the weekend!
    Looking forward to Paleo challenge starting! Tonight I had potatoes on my dinner plate and didn’t even want them! Shocking!

  16. Ben that’s crazy. Nice job man.