CROSSFIT FORT KNOX: WOD Sunday 07 JUN 09

"Training in isolation does not build functional strength; training in isolation makes you strong at gym isolation exercises. I have yet to encounter a preacher curl bench or smith machine on the battlefield."-Andy Stumpf

123rd Air Wing's recent depoloyment to Afghanistan.

CFWU 3 rds

"X Marks the Spot" (1st post=1st any asshole WOD-should be fun, courtesy OPT)
For time:
Broad Jump 300ft; your reps = X
X Double Unders
Dead Lift your body weight X times
X Double Unders
Box Jump 30" X times
X Double Unders
X Ring Dips
X Double Unders
Row X calories

Post time to comments.

Skills:
Ring/PB L-Sit
Arch-ups

World-Class Fitness in 100 Words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
- Greg Glassman

CROSSFIT FORT KNOX

WOD Sunday 07 JUN 09

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