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

WOD Monday 31 AUG 09

"Hold yourself responsible for a higher standard than anyone else expects of you. Never excuse yourself." -Henry Ward Beecher Sam Watson from Derby City CrossFit hitting a WOD at the garage
Congrads on the 125# Bench Press PR!
Skill:
Today we are finishing Dutch's August challenge...meaning its our last chance to record our best times on L-sit / L-hang and progressions.

Strength:
3x5 Back Squat
3x5 Bench Press

WOD:
"Josh"
21 Overhead Squats (95#/scale per individual)
42 Pull-ups
15 Overhead Squats
30 Pull-ups
9 Overhead Squats
18 Pull-ups

3 comments:

  1. MaryAugust 31, 2009 at 4:14 PM

    Mary: 6:50 W/65# and blue bands for pull-ups
    3x5 Bench: 100, 105, 105
    3x5 Backsquat, 165
    John: 10:37 as rx'd
    3x5 Bench: 235
    3x5 Backsquat: 205

    ReplyDelete
  2. RichAugust 31, 2009 at 5:20 PM

    11;11 w/ 45# and pullups on the graviton
    3x5 bench press: 225, 245, 250
    3x5 backsquat: 245, 265, 275

    ReplyDelete
  3. Crossfit Fort KnoxAugust 31, 2009 at 8:05 PM

    WOD 8:30
    3x5 Bench 200#
    3x5 BS 260#

    ReplyDelete

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