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

WOD Monday 14 SEP 09

"You have to play this game like somebody just hit your mother with a two-by-four." -Dan Birdwell




















Strength:

2x 20RM ( rep max)

WOD:

As many rounds as possible in 12 minutes:


5 Reps Locked Overhead (anyway possibile) 185 lbs

7 Push Ups

9 GHD Back Extensions

3 comments:

  1. ChrisSeptember 14, 2009 at 10:42 AM

    Chris:
    2x20 Back Squat @ 155#
    7 rounds @ 125#

    Jon:
    2x20 Back Squat @135#
    5 rounds @ 125# + 5 reps overhead & 7 pushups

    ReplyDelete
  2. MarySeptember 14, 2009 at 2:29 PM

    2x20 Back Squat- 125#
    WOD- w/85# 5rds + 4 reps overhead

    ReplyDelete
  3. RichSeptember 15, 2009 at 9:24 AM

    2x20 backsquat: 185,195
    WOD: 4 rounds at 145#

    ReplyDelete

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