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

WOD Saturday 15 AUG 09

"All tyranny needs to gain a foothold is for people of good conscience to remain silent." Thomas Jefferson

Zach's First Muscle-up on the rings!

WU: DROMs, Sprint 20 yards, Sprint back 20 yards, Backwards run 20 yards, Turn and backwards run 20 yards, Shuffle to the left 20 yards, Shuffle to the right 20 yards, 3 ea spider stretch, 10 clapping push-ups, 10 Knee to Elbows, 10 Vertical leaps, Sampson stretch,

1-1-1-1-1 Press

WOD:"Cindy"AMRAP 20 min- 5 Pull-ups, 10 Push-ups, 15 Squats

Post rounds completed to comments.

Skill: Tuck planche holds

6 comments:

  1. Crossfit Fort KnoxAugust 15, 2009 at 5:34 PM

    Sian- 15 rounds (jumping pull-ups, knee push-ups)
    60# Press

    Carl- 24 rounds as rx'd
    New diet i find i have less energy (but loosing fat) for longer metcons. back down to 171# this morning.
    145# Press

    ReplyDelete
  2. MaryAugust 15, 2009 at 5:58 PM

    15 rounds and 5 pull-ups, 10 push-ups and 4 squats,as rx'd

    ReplyDelete
  3. MaryAugust 15, 2009 at 7:54 PM

    Mary press: 80#, John press: 145#
    Cindy: 20 rounds for John up 2 from 3 months ago!!

    ReplyDelete
  4. Crossfit Fort KnoxAugust 16, 2009 at 12:16 AM

    Great scores guys! Hope you get better soon John!

    ReplyDelete
  5. RichAugust 16, 2009 at 11:07 PM

    14 rounds
    pullups scaled w/ 35-85 lbs counterweight

    ReplyDelete
  6. SianAugust 17, 2009 at 7:41 PM

    CONGRADS Zach!!!

    ReplyDelete

Subscribe to: Post Comments (Atom)