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

Friday, 29 October 2010

WOD (On Ramp Class #7)

"3/4 Helen"

3 Rounds for time:
- Run 400 m
- 18 Kettle-bell Swings
- 9 Pull ups

WOD (Main Class)

"Brain Candy"

5 Rounds for time:
-15 Thrusters (95,65)
-15 Toes to Bar
-15 Ring Dips (or variant Bar Dips/Bench Dips)

3 comments:

  1. MattOctober 29, 2010 at 9:44 PM

    WOD Results (On Ramp)

    Karen 17:16
    Kari 11:13
    Sue 14:11
    Stacy 13:01
    Ashley 13:45
    Ramona 12:57

    ReplyDelete
  2. MattOctober 29, 2010 at 9:46 PM

    WOD Results (Main Class)

    Matt 19:38 (95lbs)
    Shannon 19:07 (45lbs)
    Chris 19:50 (65lbs)
    Bryan 20:54 (65lbs)
    Ari 20:30 (65lbs)

    ReplyDelete
  3. UnknownNovember 1, 2010 at 8:23 PM

    chris and Bryan (75lb)

    ReplyDelete

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