Gammon Physical Fitness Center
850 Radio Street
Fort Knox, Kentucky
CrossFit is constantly varied, functional movements, executed at (relative) high intensity.

WOD Saturday 20 JUN 09

"The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community."- Coach Greg Glassman
















Hope your hands have healed Jay we have more pull-ups waiting for you!

Dynamic WU
CFWU x3

Strength:
3x5 Press

"Time Trial" (courtesy Dutch)
Run 1 mile
Run 800m
Run 400m
Run 200m
Rest 2 min between each run.
Post times to each run in comments.

Skills:
planks 1x1 min hold each side
Review clean & jerk

4 comments:

  1. Crossfit Fort KnoxJune 20, 2009 at 3:18 PM

    Carl
    1 mile: 6:27
    800m: 3:13
    400m: 1:20
    200m: 0:37
    Didn't press- 100 HSPUs-did sets of 10

    Sian
    1 mile: 8:38
    800m: 4:06
    400m: 2:03
    200m: 0:48
    Press 3x5@50#

    ReplyDelete
  2. MaryJune 20, 2009 at 4:08 PM

    18:18 that includes my 2 minute rests, I didn't know we were supposed to stop the timmer each time sorry.
    3x5 press 65lbs ( is that the weight I did Carl??)

    ReplyDelete
  3. Crossfit Fort KnoxJune 20, 2009 at 11:51 PM

    yep

    ReplyDelete
  4. MaryJune 21, 2009 at 1:56 PM

    ok so Sunday I did the WOD the right way! I had to do it on the treadmill though set at 1 incline

    1 mile- 6:49
    800m- 3:14
    400m- 1:32
    200m-:46

    ReplyDelete

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