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

Wednesday, 3 November 2010

WOD (On Ramp #9)

21-15-9 Reps of:

DB Clean and Press
Situps
Calorie Row

WOD (Main)

5 Rounds of:

5 Deadlifts
10 Burpees

Special shout out to Chris Bourke, who was on TDY from Louisiana, glad to get to know you, had fun crossfitting with you, and safe travels back to cajun country.

3 comments:

  1. MattNovember 3, 2010 at 8:41 PM

    WOD Results (On-Ramp)

    Karen 13:53
    Ashley 11:24
    Lindsey 10:55

    ReplyDelete
  2. MattNovember 3, 2010 at 8:43 PM

    WOD Results (Main)

    Aspen 7:50 (115lbs)
    Lacey 7:02 (115lbs)
    Shannon 5:58 (115lbs)
    Matt 5:25 (225lbs)
    Jacob 6:38 (165lbs)
    Chris 5:14 (225lbs)
    Bryan 6:39 (225lbs)
    Derek 3:10 (275lbs)

    ReplyDelete
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