CROSSFIT FORT KNOX: WOD Saturday 18 JUL 09

WU:
800m run
25 dislocates
25 KB swings
25- 4 count Flutter kicks
25- 4 count Mountain climbers
Dynamic stretching

Strength:
5x3 Weighted pull-ups

WOD: (Chipper WOD courtesy Underground Fitness aka Northern KY CrossFit)
750m Row
25 Push Press 95#/65#
25 Sit-ups
25 Deadlifts 185#/115#
25 Box jumps 24"/20"
25 Push-ups
50 Squats

Skills:
Clean and jerk PVC/Barbell practice

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 Saturday 18 JUL 09

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