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

WOD Sunday 21 JUN 09

"Prescribing thirty minute bouts of monostructural cardio (bike, run, swim, row, ellipitical walker, etc.) in the hopes of maximizing fitness for a fight of five rounds for five minutes each is the epitome of incompetence."- Coach Greg Glassman













Dale wins the 10 minute Warrior Chalenge last Friday with a score of 506! Charlene- I hope your religious experience during this WOD was enlightening;).

Dynamic WU
8x100m sprint variations

Strength:
5x3 Back Squat

"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 squats
Post time to comments.

Skills:
MU progression
HSPU
practice wall ball shots...

2 comments:

  1. MaryJune 21, 2009 at 7:38 PM

    100 pullups
    100 pushups
    100 situps
    100 squats Time: 16:34

    I didn't make it to the gym so I couldn't get in my backsquats, i'll add those in with tomorrows strength training :)

    ReplyDelete
  2. AnonymousJuly 1, 2009 at 10:02 PM

    i think a good addition to the band of brothers section would be marksdailyapple.com

    ReplyDelete

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