In Honor of Jarod Hahn….. God Speed and a Safe Return Home!

War is an ugly thing, but not the ugliest of things. The decayed and degraded state of moral and patriotic feeling which thinks that nothing is worth war is much worse. The person who has nothing for which he is willing to fight, nothing which is more important than his own personal safety, is a miserable creature and has no chance of being free unless made and kept so by the exertions of better men than himself. – John Stewart Mill

The 300 Workout Challenge is an exhausting, nonstop 300-rep workout with no rest between exercises. It is not for the timid, unfit or faint of heart. Your goal is to finish the workout as quickly as possible. Only a few of the actors, extras and stuntmen in the film “300” were able to complete this grueling task. Are you up to the challenge?

Begin WOD with Dynamic Warmup and MOB.

Level 1 –Barbarian Horde” (2 rounds, rest 1 min between each exercise) 5 x pull up 10 x deadlift @ 135lb 10 x push up 10 x box jump @ 24in 10 x floor wipers 10 x 35lb single-arm DB or KB clean and press (each arm) 5 x pull up

Level 2 “Greek Hoplite” (2 rounds, rest 30 sec between each exercise) 10 x pull up 20 x deadlift @ 135lb 20 x push up 20 x box jump @ 24in 20 x floor wipers 20 x 35lb single-arm DB or KB clean and press (each arm) 10 x pull up

Level 3 – “Elysian Fields” (2 rounds, rest 15 sec between each exercise) 15 x pull up 30 x deadlift @ 135lb 30 x push up 30 x box jump @ 24in 30 x floor wipers 30 x 35lb single-arm DB or KB clean and press (each arm) 10 x pull up

Level 4 – “The 300 Challenge” (For time) 25 x pull up 50 x deadlift @ 135lb 50 x push up 50 x box jump @ 24in 50 x floor wipers 50 x 35lb single-arm DB or KB clean and press (each arm) 25 x pull up

Todays CFE Class is @ 10am
Dynamic Warmup
MOB Warmup
Pose Running Drills
WOD: 4 RFT
500m Row
400m Run

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

931.627.0223



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