tag:blogger.com,1999:blog-46761853877838186432011-09-12T08:46:30.180-04:00FORGING ELITE ARMORED FITNESSCrossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.comBlogger2091100tag:blogger.com,1999:blog-4676185387783818643.post-10949852286233707772010-12-15T16:10:00.002-05:002010-12-15T16:11:20.138-05:00WOD<br />5 rounds for time<br />10 dead lift<br />15 Knee to Elbow<br />10 Pull up<br /><br />end with 1000m row<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-1094985228623370777?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com0tag:blogger.com,1999:blog-4676185387783818643.post-39467351671047352612010-12-15T16:08:00.001-05:002010-12-15T16:10:00.133-05:00WOD<br />3 rounds<br />22 KB swings<br />22Box Jumps<br />Run 400m<br />22 Burpee<br />22 Wall Ball<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-3946735167104735261?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com0tag:blogger.com,1999:blog-4676185387783818643.post-43106024374420409152010-12-08T17:48:00.001-05:002010-12-08T17:49:33.644-05:00WOD<br />Row 1000M<br />Three sets of 15 Reps<br />Air Squat<br />Lunge<br />Dips<br />Push Up<br />Sit Up<br /><br />Finish with Row 1000M<br /><br /><br />Matt is at selection right now. Keep him in your thoughts and prayers!!!!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-4310602437442040915?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com0tag:blogger.com,1999:blog-4676185387783818643.post-87899057094881399202010-11-19T14:18:00.002-05:002010-11-19T14:22:34.519-05:00WOD<div><br /></div><div>5 Rounds for time while continuously holding DBs:</div><div><br /></div><div>4 Walking Lunges</div><div>7 DB Squat Cleans</div><div>4 Walking Lunges</div><div>7 DB Squats</div><div>4 Walking Lunges</div><div>7 DB Push Presses</div><div>4 Walking Lunges</div><div>7 DB Push Jerks</div><div><br /></div><div>Beginner 10lb DBs - W, 20 - M</div><div>Intermediate 15 - W, 30 - M</div><div>Advanced 20 - W, 45 - M</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-8789905709488139920?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com0tag:blogger.com,1999:blog-4676185387783818643.post-26626820511218823022010-11-17T06:47:00.002-05:002010-11-17T06:50:22.521-05:00"Nancy"<div><br /></div><div>WOD (Intermediate)</div><div><br /></div><div>5 Rounds for time:</div><div>-400 meter run</div><div>-O/H Squat (45W, 65M)</div><div><br /></div><div>WOD (Advanced)</div><div>-400 meter run</div><div>-O/H Squat (65W, 95M)</div><div><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-2662682051121882302?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com0tag:blogger.com,1999:blog-4676185387783818643.post-53011957120645796302010-11-15T17:14:00.002-05:002010-11-15T17:19:32.039-05:00WOD (Intermediate)<div><br /></div><div>As many rounds as possible in 20 minutes:</div><div><br /></div><div>20 Push Jerks (55W &amp; 95M)</div><div>20 Double Unders ( 0r 60 jump ropes)</div><div>20 KB Swings (20W &amp; 35M)</div><div><br /></div><div>WOD (Advanced)</div><div><br /></div><div>20 Push Jerks (65W &amp; 115M)</div><div>40 Double Unders (or 120 jump ropes)</div><div>20 KB Swings (30W &amp; 53M)</div><div><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-5301195712064579630?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com0tag:blogger.com,1999:blog-4676185387783818643.post-24000102898314970832010-11-10T10:38:00.004-05:002010-11-10T10:49:19.396-05:00WOD (On Ramp #12)<i> Last Day of On-Ramp</i><div><br /></div><div>Run 400 meters</div><div>15-12-9</div><div>Air Squat</div><div>Burpees</div><div>Box Jumps</div><div>Run 400 meters</div><div><br /></div><div>WOD (Main)</div><div><br /></div><div><i>"Filthy Fifty"</i></div><div>50 Pullups </div><div>50 KB Swings</div><div>50 Walking Lunges</div><div>50 Push Press</div><div>50 Situps</div><div>50 Wall Balls</div><div>50 Burpees</div><div>50 Double Unders </div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-2400010289831497083?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com1tag:blogger.com,1999:blog-4676185387783818643.post-61155413793574822292010-11-08T12:48:00.002-05:002010-11-08T12:59:24.314-05:00WOD (On Ramp #11)<br />21-15-9<br />Kipping Pull-Ups<br />KB Swings<br />Wall Ball<br /><br /><br />WOD (Main)<br />PR: 500 meter Row<br />10 rounds for time:<br />Row 10 calories<br />Rest 20 seconds<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-6115541379357482229?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com0tag:blogger.com,1999:blog-4676185387783818643.post-33887950326316663382010-11-05T13:55:00.002-04:002010-11-05T14:16:54.473-04:00WOD (On Ramp #10)<div><br /></div><div>AMRAP:</div><div>7 Med Ball Cleans</div><div>7 Push Ups</div><div><br /></div><div><br /></div><div>WOD (Main)</div><div><br /></div><div>"Angie"</div><div>For Time:</div><div>100 Pull Ups</div><div>100 Push Ups</div><div>100 Sit Ups</div><div>100 Squats</div><div><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-3388795032631666338?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com0tag:blogger.com,1999:blog-4676185387783818643.post-68106921853541421782010-11-03T07:41:00.003-04:002010-11-03T20:50:25.733-04:00WOD (On Ramp #9)<div><br /></div><div>21-15-9 Reps of:</div><div><br /></div><div>DB Clean and Press</div><div>Situps</div><div>Calorie Row</div><div><br /></div><div>WOD (Main)</div><div><br /></div><div>5 Rounds of:</div><div><br /></div><div>5 Deadlifts</div><div>10 Burpees</div><div><br /></div><div>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. </div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-6810692185354142178?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com2tag:blogger.com,1999:blog-4676185387783818643.post-78912399847594698362010-11-01T09:05:00.005-04:002010-11-03T07:40:53.131-04:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_rW-Od8JTa8U/TNBsjdju3hI/AAAAAAAAAgo/kxnx3MpSjbQ/s1600/CFONRAMP2.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 266px;" src="http://2.bp.blogspot.com/_rW-Od8JTa8U/TNBsjdju3hI/AAAAAAAAAgo/kxnx3MpSjbQ/s400/CFONRAMP2.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5535043298524061202" /></a>October OnRamp Class (Sue, Stacey, Karen, Ramona, Ashley, and Lindsay)<br /><div><br />WOD (On Ramp #8)<div><br /></div><div><i>7 Rounds for time:</i></div><div><i>7 SDHP</i></div><div><i>7 DB Cleans</i></div><div><i>7 Box Jumps</i></div><div><br /></div><div>WOD (Main Class)</div><div><br /></div><div><i>Complete 2 Rounds of 3 Cycles with 4 minutes rest between rounds of:</i></div><div><br /></div><div><i>With a Dumbbell</i></div><div><i>5 Pushups</i></div><div><i>5 Renegade Rows (1 each arm)</i></div><div><i>5 Hang Cleans</i></div><div><i>5 Squats</i></div><div><i>5 Push Press</i></div><div><i><br /></i></div><div><i><br /></i></div><div><i><br /></i></div></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-7891239984759469836?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com2tag:blogger.com,1999:blog-4676185387783818643.post-54624459198988718862010-10-30T15:50:00.001-04:002010-10-30T15:50:24.571-04:00Rest Day<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-5462445919898871886?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com0tag:blogger.com,1999:blog-4676185387783818643.post-3104196961835939642010-10-28T23:49:00.002-04:002010-10-29T00:04:31.195-04:00WOD (On Ramp Class #7)<div><br /></div><div>"3/4 Helen"</div><div><br /></div><div>3 Rounds for time:</div><div>- Run 400 m</div><div>- 18 Kettle-bell Swings</div><div>- 9 Pull ups</div><div><br /></div><div>WOD (Main Class)</div><div><br /></div><div>"Brain Candy"</div><div><br /></div><div>5 Rounds for time:</div><div>-15 Thrusters (95,65)</div><div>-15 Toes to Bar</div><div>-15 Ring Dips (or variant Bar Dips/Bench Dips)</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-310419696183593964?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com3tag:blogger.com,1999:blog-4676185387783818643.post-85369754921415289552010-10-28T07:04:00.003-04:002010-10-28T07:10:30.272-04:00WOD (Main Class)<div><br /></div><div><b><span class="Apple-style-span" style="font-size: large;">Intermediate</span></b></div><div>Run 400m (3 laps)</div><div>20 Air Squats<br /><div>Run 800m (6 laps)</div><div>40 Air Squats</div><div>Run 1600 m (12 laps)</div><div>60 Air Squats</div><div><br /></div><div><b><span class="Apple-style-span" style="font-size: large;">Advanced</span></b></div><div>Run 400m (3 laps)</div><div>9 Back Squats (M-135, F-95)</div><div>Run 800m (6 laps)</div><div>15 Back Squats (M-135, F-95)</div><div>Run 1600m (12 laps)</div><div>21 Back Squats (M-135, F-95)</div><div><span class="Apple-style-span" style="font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 13px; "><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 5px; padding-right: 0px; padding-bottom: 5px; padding-left: 0px; line-height: 1.3em; "><br /></p></span></div></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-8536975492141528955?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com1tag:blogger.com,1999:blog-4676185387783818643.post-7052650912424424602010-10-27T05:53:00.004-04:002010-10-27T19:56:22.136-04:00<span class="Apple-style-span" style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; color: rgb(51, 51, 51); line-height: 20px; ">WOD (On Ramp Class #6)<div><br /></div><div>10!</div><div>Wall Balls</div><div>Push Ups</div><div>Jumping Pull Ups</div><div><br /></div><div>WOD (Regular Class)</div><div><br /></div><div>AMRAP 7 minutes</div><div><br /></div><div>7 Weighted Burpees (10-20lb DB)</div><div>7 Weighted Box Jumps (10-20lb DB)</div><div>7 Weighted Sit Ups (12-20lb Med Ball)</div><div><br /></div><div>Post times to Comments.</div><div><br /></div></span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-705265091242442460?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com2tag:blogger.com,1999:blog-4676185387783818643.post-60512375273528852302010-10-21T23:21:00.003-04:002010-10-21T23:28:03.053-04:00WOD (On Ramp Class)<div><br /></div><div>10!</div><div>Wall Balls</div><div>Push Ups</div><div>Jumping Pull Ups</div><div><br /></div><div>WOD (Regular Class)</div><div><br /></div><div>"Car Bomb"</div><div><br /></div><div>21-15-9</div><div>Chest to Bar Pull Ups</div><div>Box Jumps 24"</div><div><br /></div><div>OR</div><div><br /></div><div>"Zipperhead"</div><div><br /></div><div>1 Round for time:</div><div>20 Burpees</div><div>30 Power Cleans (135,95)</div><div>40 Double Unders</div><div>500 meter row</div><div><br /></div><div><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-6051237527352885230?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com0tag:blogger.com,1999:blog-4676185387783818643.post-6139962210706130442010-10-20T05:37:00.003-04:002010-10-20T05:44:00.687-04:00WOD (On Ramp Day #5)<div><br /></div><div>Run 600 meters</div><div>10 K2E</div><div>15 Push Press</div><div><br /></div><div>WOD (Regular Class)</div><div><br /></div><div>"CrossFit Total"</div><div><br /></div><div>Back Squat, 1 rep</div><div>Shoulder Press, 1 rep</div><div>Deadlift, 1 rep</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-613996221070613044?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com2tag:blogger.com,1999:blog-4676185387783818643.post-1773690870752966442010-10-19T05:42:00.002-04:002010-10-19T05:43:28.618-04:00WOD (Regular Class)<div><br /></div><div>5 Rounds for time:</div><div><br /></div><div>15 Overhead Squats (135/95)</div><div>Sprint 200m (2 laps)</div><div><br /></div><div>Post your results to comments.</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-177369087075296644?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com0tag:blogger.com,1999:blog-4676185387783818643.post-89403748151314422472010-10-18T06:18:00.003-04:002010-10-20T05:44:30.045-04:00WOD (On Ramp Day #4)<div><br /></div><div>3 Rounds for time:</div><div><br /></div><div>Run 400 meters</div><div>90' Lunge Walk</div><div>20 Jumping Pull Ups</div><div><br /></div><div>WOD (Regular Class)</div><div><br /></div><div>As many rounds as possible in 12 minutes:</div><div><br /></div><div>6 Pull Ups</div><div>8 Air Squats</div><div>10 Push Ups</div><div>12 Sit Ups</div><div><br /></div><div><br /></div><div><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-8940374815131442247?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com2tag:blogger.com,1999:blog-4676185387783818643.post-10272998076110985242010-10-17T10:58:00.002-04:002010-10-17T11:02:12.424-04:00WOD<div><br /></div><div>3 Rounds for time:</div><div><br /></div><div>15 Hang Cleans (prescribed weight 95lbs for women, 135lbs for men)</div><div>15 Burpees</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-1027299807611098524?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com0tag:blogger.com,1999:blog-4676185387783818643.post-78620039917575173982010-10-16T06:55:00.001-04:002010-10-16T06:55:44.223-04:00Rest Day<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-7862003991757517398?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com0tag:blogger.com,1999:blog-4676185387783818643.post-74757229599221344492010-10-15T05:40:00.004-04:002010-10-15T05:50:24.632-04:00WOD (On Ramp class canceled today)<div><br /></div><div>WOD (Regular Class)</div><div><br /></div><div>As many rounds as possible in 15 minutes:</div><div><br /></div><div>5 reps Push Press (as much weight as possible)</div><div>10 Push Ups</div><div>15 Situps</div><div><br /></div><div>Post total rounds to comments.</div><div><br /></div><div>"Those who think they have no time for body exercise will sooner or later have to find time for illness."</div><div>Lord Edward Stanley</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-7475722959922134449?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com0tag:blogger.com,1999:blog-4676185387783818643.post-53898126091631447702010-10-14T06:33:00.002-04:002010-10-14T06:37:33.394-04:00WOD (Regular Class)<div><br /></div><div>For time:</div><div><br /></div><div>50 Wall Ball Shots </div><div>10 Muscle Ups</div><div>40 Wall Ball Shots </div><div><div>8 Muscle Ups</div><div>30 Wall Ball Shots </div></div><div><div>6 Muscle Ups</div><div>20 Wall Ball Shots </div></div><div><div>4 Muscle Ups</div><div>10 Wall Ball Shots </div></div><div>2 Muscle Ups</div><div><br /></div><div>If you have not accomplished a Muscle Up yet, substitute equal number of pull-ups and dips.</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-5389812609163144770?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com0tag:blogger.com,1999:blog-4676185387783818643.post-82631443003707179532010-10-13T22:03:00.002-04:002010-10-13T22:11:16.842-04:00WOD (On Ramp Day #3)<div><br /></div><div>3 Rounds for time:</div><div>-Row 250 meters</div><div>-12 Thrusters</div><div><br /></div><div><br /></div><div>WOD (Regular Class)</div><div><br /></div><div>5 Rounds for time:</div><div><br /></div><div>-Run 400 meters</div><div>-6 Cleans</div><div>-12 Knees to Elbow</div><div><br /></div><div>Shannon (65lb) 12:40</div><div>Chris (135lb) 12:15</div><div>Matt (185lb) 12:15</div><div><br /></div><div>Awesome job from the On-Ramp class tonight. They are a really good group of girls who bring alot of intensity. Also, we were glad to have Chris, from Red Stick CrossFit in Baton Rouge, LA, join us tonight. He is on TDY to Ft. Knox for the month of October. Good Stuff all around today. </div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-8263144300370717953?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com0tag:blogger.com,1999:blog-4676185387783818643.post-74890271638036106672010-10-07T07:07:00.004-04:002010-10-07T07:10:58.902-04:00WOD (On Ramp Day #2)<div><br /></div><div>10,9,8,7,6......2,1</div><div><br /></div><div>Med Ball Cleans</div><div>Push Press</div><div><br /></div><div><br /></div><div>WOD (Regular Class)</div><div><br /></div><div>3 Rounds for Time:</div><div><br /></div><div>15 DB Thrusters</div><div>15 Wall Balls</div><div>15 Burpees</div><div>15 Double Unders</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-7489027163803610667?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com1tag:blogger.com,1999:blog-4676185387783818643.post-33998879417615206842010-10-05T07:05:00.004-04:002010-10-05T07:12:18.749-04:00<span class="Apple-style-span" style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; color: rgb(51, 51, 51); line-height: 20px; ">WOD (On Ramp Day #1) <i>First Day of On Ramp</i><div><br /></div><div>Run 400m</div><div><br /></div><div>15-12-9</div><div>Air Squats</div><div>Burpees</div><div>Box Jumps</div><div><br /></div><div>Run 400m</div><div><br /></div><div>Shannon came in tonight and finished her last On-Ramp WOD. She improved her WOD time from 11:24 to an amazing 9:02. </div><div><br /></div><div>WOD (Regular Class)</div><div><br /></div><div>6 Squat Cleans </div><div>12 Pull Ups</div><div>24 Double Unders</div><div><br /></div><div>Matt - 18:07</div><div>Jacob - 18:28</div><div><br /></div></span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-3399887941761520684?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com0tag:blogger.com,1999:blog-4676185387783818643.post-82013103867452598622010-10-01T05:42:00.006-04:002010-10-01T08:05:27.910-04:00Results Don't Lie.<div><br /></div><div>On the twelfth and final workout of the On-Ramp class , Aspen and Lacey repeated the first workout of On-Ramp and the results were incredible. Aspen increased her work capacity by a whopping 31% and shaved almost 5 minutes off of her time. Lacey, who had a great time to begin with, was able to increase her work capacity by 19%, and also beat the previous best class time by over a minute. Two women on their way to elite fitness. CrossFit works. Results don't lie.</div><div><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_rW-Od8JTa8U/TKXGKvwothI/AAAAAAAAAgg/cyOYD-vDJTo/s1600/2010-09-30+18.12.39.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 300px;" src="http://2.bp.blogspot.com/_rW-Od8JTa8U/TKXGKvwothI/AAAAAAAAAgg/cyOYD-vDJTo/s400/2010-09-30+18.12.39.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5523038405961233938" /></a><div><br />WOD (On Ramp Day #12) <i>Last Day of On Ramp</i><div><br /></div><div>Run 400m</div><div><br /></div><div>15-12-9</div><div>Air Squats</div><div>Burpees</div><div>Box Jumps</div><div><br /></div><div>Run 400m</div><div><br /></div><div><br /></div><div><br /></div></div></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-8201310386745259862?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com1tag:blogger.com,1999:blog-4676185387783818643.post-43830701362226371922010-09-29T10:24:00.002-04:002010-09-29T10:27:29.209-04:00WOD (On Ramp Day #11)<div><br /></div><div>21-15-9 reps of:</div><div>Kipping Pull Ups</div><div>KB Swings</div><div>Wall Ball</div><div><br /></div><div>I love these motivational films by CrossFit, they make me excited about going to the gym.</div><div><br /></div><div><a href="http://www.youtube.com/watch?v=xShmoddPPbQ&amp;feature=player_embedded">http://www.youtube.com/watch?v=xShmoddPPbQ&amp;feature=player_embedded</a></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-4383070136222637192?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com1tag:blogger.com,1999:blog-4676185387783818643.post-17089339232463594112010-09-27T10:19:00.002-04:002010-09-27T10:23:22.707-04:00WOD (On-Ramp Day #10)<div><br /></div><div>AMRAP (as many rounds as possible) in 7 minutes:</div><div>-7 MB Cleans</div><div>-7 Push Ups</div><div><br /></div><div><br /><div>Here is the video from Friday.</div><div><br /></div><div><a href="http://www.youtube.com/watch?v=jmqeaIsGP4o">http://www.youtube.com/watch?v=jmqeaIsGP4o</a></div><div><br /></div></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-1708933923246359411?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com0tag:blogger.com,1999:blog-4676185387783818643.post-70797968527860840382010-09-24T16:25:00.002-04:002010-09-24T16:27:30.040-04:00WOD (On Ramp Day #9)<div><br /></div><div>21-15-9</div><div><br /></div><div>Dumbell Clean and Press</div><div>Situps</div><div>Calorie Row</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-7079796852786084038?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com1tag:blogger.com,1999:blog-4676185387783818643.post-53563207247384051382010-09-21T18:30:00.003-04:002010-09-21T18:32:47.383-04:00WOD (On Ramp Day #8)<div><br /></div><div>7 Rounds for time:</div><div>7 Sumo Deadlift High Pulls</div><div>7 Dumbbell Cleans</div><div>7 Box Jumps</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-5356320724738405138?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com2tag:blogger.com,1999:blog-4676185387783818643.post-44932613000617293512010-09-21T18:29:00.003-04:002010-09-21T18:58:22.970-04:00WOD (On Ramp Day #7)<div><br /></div><div>3/4 Helen</div><div><br /></div><div>3 Rounds for time:</div><div>400 meter run</div><div>18 KB Swings</div><div>9 Pull-Ups</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-4493261300061729351?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com0tag:blogger.com,1999:blog-4676185387783818643.post-77737856546436947332010-09-17T21:00:00.005-04:002010-09-17T23:41:35.280-04:00<span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" ><b>Friday, 17 September 2010</b></span></span><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_rW-Od8JTa8U/TJQtvrcEmLI/AAAAAAAAAfk/PYOwjY-2-Rc/s1600/rings.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 300px; height: 400px;" src="http://1.bp.blogspot.com/_rW-Od8JTa8U/TJQtvrcEmLI/AAAAAAAAAfk/PYOwjY-2-Rc/s400/rings.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5518085740573268146" /></a><br /><div><b>WOD (On Ramp Day #6):</b></div><div><br /><div><b>10-9-8-7.........2-1</b><div>Wall Balls</div></div></div><div>Push Ups</div><div>Jumping Pullups</div><div><br /></div><div><br /></div><div>CrossFit Women</div><div><a href="http://www.youtube.com/watch?v=ufVcD2_2dXg">http://www.youtube.com/watch?v=ufVcD2_2dXg</a></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-7773785654643694733?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com1tag:blogger.com,1999:blog-4676185387783818643.post-77995440098910968692010-09-15T20:25:00.014-04:002010-09-15T21:08:57.795-04:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_rW-Od8JTa8U/TJFswNgkz_I/AAAAAAAAAfc/4f6j1wy02Uc/s1600/September+On+Ramp+Class.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 266px;" src="http://4.bp.blogspot.com/_rW-Od8JTa8U/TJFswNgkz_I/AAAAAAAAAfc/4f6j1wy02Uc/s400/September+On+Ramp+Class.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5517310594021380082" /></a><div style="text-align: center;">My first six <b>Firebreathers!</b> (Lynn, Lacey, Alicia, Liz, Aspen, &amp; Shannon)</div><div style="text-align: center;"><br /></div><div style="text-align: left;">CrossFit Fort Knox is back up and running. On-Ramp Classes are in progress now and regular M-F classes will begin on or about October 1st. Prerequisite for regular classes will be completion of On-Ramp Class (can be waived based on experience/instructor approval). Sign-up for On-Ramp Class (M-W-F 1730-1830) can be done at the front desk of Gammon Gym. Special thanks to Carl Bjork and Sian Downes for there work on establishing this website and passing it along to me.</div><div><br /></div><div> <b>WOD (On Ramp Day #5):</b></div><div><br /><div><b>3 Rounds for Time:</b><div>Run 500 meters</div><div>10 Knee to Elbows</div><div>15 Push Press</div><div><br /></div><div><span class="body"><span class="Apple-style-span"><i><span class="Apple-style-span" style="font-size: medium;">Far better is it to dare mighty things, to win glorious triumphs, even though checkered by failure... than to rank with those poor spirits who neither enjoy nor suffer much, because they live in a gray twilight that knows not victory nor defeat.</span></i></span></span><span class="Apple-style-span"><i><span class="Apple-style-span" style="font-size: medium;"> </span></i></span></div><div><span class="Apple-style-span"><i><span class="Apple-style-span" style="font-size: medium;"><br /></span></i></span></div><div><span class="Apple-style-span"><i><span class="Apple-style-span" style="font-size: medium;"> Theodore Roosevelt</span></i></span></div><div><br /></div></div></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-7799544009891096869?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com1tag:blogger.com,1999:blog-4676185387783818643.post-32319538731634274032010-03-18T16:59:00.003-04:002010-03-18T18:49:21.620-04:00<em>Bear complex: Hang power clean, front squat, push press (receive bar on back), back squat, push press (from behind the neck, receive in front) = 1.</em><br /><br /><strong>WOD:</strong><br />5 rounds for time<br />300m row<br />9 bear complex 65#<br /><em>Post loads and times to comments</em><br /><br /><strong>MAGIC OIL aka fishy burps:</strong><br />Do you <em>KNOW</em> how much you should be taking? Here is an awesome link to fill that empty cartoon thought bubble...(at least it filled mine):<br /><a href="http://whole9life.com/fish-oil/">http://whole9life.com/fish-oil/</a><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-3231953873163427403?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com1tag:blogger.com,1999:blog-4676185387783818643.post-39835043653557325992010-02-17T10:43:00.004-05:002010-02-17T10:49:13.251-05:00WOD:<br />For Time:<br />Front Squat: x10, x8, x6 (appx. 40% of your 1 Rep Max)<br />then…<br />2 Rounds of:<br />21 Double Unders<br />12 Deadlifts (135 lb)<br />21 Push-ups<br />12 Cleans (135 lb)<br />Post times to comments<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-3983504365355732599?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com1tag:blogger.com,1999:blog-4676185387783818643.post-60572296996418027132010-02-04T12:21:00.004-05:002010-02-04T12:31:32.730-05:00WOD:<br />"Fight Gone Bad"<br />Complete 3 rounds of five 1-minute stations and rest 1 minute between rounds<br />The five stations are:<br />1. Wall-ball, 10 ft target, 20lb (Reps)<br />2. Sumo high-pull, 75lb (Reps)<br />3. Box jump, 20 in (Reps)<br />4. Push-press, 75lb (Reps)<br />5. Row (Calories)<br />1 point is given for each rep and colorie rowed<br />Post total points to comments<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-6057229699641802713?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com0tag:blogger.com,1999:blog-4676185387783818643.post-51247850061665951532010-02-02T07:33:00.002-05:002010-02-02T07:37:06.651-05:00<div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_rW-Od8JTa8U/S2gcUOfWgzI/AAAAAAAAAeg/lLu35CQgv5A/s1600-h/brett+photo.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 300px; height: 400px;" src="http://1.bp.blogspot.com/_rW-Od8JTa8U/S2gcUOfWgzI/AAAAAAAAAeg/lLu35CQgv5A/s400/brett+photo.jpg" alt="" id="BLOGGER_PHOTO_ID_5433624084235060018" border="0" /></a><span style="font-style: italic;">Brett demonstrates an overhead squat</span><br /></div><br />WOD:<br /><br />4 Rounds For Time:<br /><br />25m resistance run x 4<br />pullups x 10<br />155# power clean x 10<br /><br />Post time to comments<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-5124785006166595153?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com0tag:blogger.com,1999:blog-4676185387783818643.post-9006804696298379752010-02-01T08:29:00.001-05:002010-02-01T08:29:54.512-05:00<p>WOD:<br /></p><p>Five rounds for time of:<br />155 pound Thruster, 5 reps<br />5 Muscle-ups<br />Run 400m</p> <p>Post time to comments.</p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-900680469629837975?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com0tag:blogger.com,1999:blog-4676185387783818643.post-18515171659774348952010-01-30T16:13:00.001-05:002010-01-30T16:14:33.067-05:00WOD:<br /><br />For time:<br /><br />200 kettlebell swings, 2 pood (scale weight as necessary)<br /><br />Post times to comments<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-1851517165977434895?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com0tag:blogger.com,1999:blog-4676185387783818643.post-63405679843137661002010-01-29T21:49:00.002-05:002010-01-29T22:15:00.432-05:00<div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_rW-Od8JTa8U/S2Oh1Iq8YWI/AAAAAAAAAeY/QVCCTzd_diM/s1600-h/john+row.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="http://2.bp.blogspot.com/_rW-Od8JTa8U/S2Oh1Iq8YWI/AAAAAAAAAeY/QVCCTzd_diM/s400/john+row.jpg" alt="" id="BLOGGER_PHOTO_ID_5432363509771690338" border="0" /></a><span style="font-style: italic;">John rowing hard<br /></span></div><div style="text-align: center;"><br /></div><br />WOD:<br /><br />"Diane"<br /><br />For Time:<br /><br />21-15-9 reps:<br />225 lb deadlifts<br />Handstand pushups<br /><br />Post times to comments<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-6340567984313766100?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com0tag:blogger.com,1999:blog-4676185387783818643.post-59525612889259546422010-01-28T10:12:00.001-05:002010-01-28T10:14:27.732-05:00WOD<br />For time:<br />50 Sit ups<br />21 Strict Pull Ups<br />21 Push Press 95#/65#<br />400m Row<br />15 Strict Pull Ups<br />15 Push Press 115#/85#<br />8oom Row<br />9 Strict Pull Ups<br />9 Push Press 135#/105#<br />1600m Row<br />50 Sit Ups<br /><br />Post times to comments<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-5952561288925954642?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com1tag:blogger.com,1999:blog-4676185387783818643.post-7444116941792540342010-01-27T06:53:00.000-05:002010-01-27T06:54:04.636-05:00<u>WOD</u><br />50 Wall Balls (20lb)<br />50 Push ups<br />50 Medball cleans (2olb)<br />50 Box Jump<br />50 Double Unders<br /><br />Post times to comments<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-744411694179254034?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com1tag:blogger.com,1999:blog-4676185387783818643.post-61028316718534437782010-01-17T10:58:00.002-05:002010-01-17T10:59:42.704-05:00WOD:<br /><br />For Time:<br /><br />30 ring dips 4 thrusters (95#)<br />25 ring dips 8 thrusters<br />20 ring dips 12 thrusters<br />15 ring dips 16 thrusters<br />10 ring dips 20 thrusters<br /><br />Post times to comments<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-6102831671853443778?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com0tag:blogger.com,1999:blog-4676185387783818643.post-60728107953627273282010-01-16T11:12:00.002-05:002010-01-16T11:19:03.011-05:00WOD:<br /><br />For Time:<br /><br />800m Run<br />80 pushups<br />40 pullups<br />400m Run<br />80 situps<br />800m run<br />80 pushups<br />40 pullups<br /><br />Post times to comments<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-6072810795362727328?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com0tag:blogger.com,1999:blog-4676185387783818643.post-91359861451035450552010-01-15T10:30:00.002-05:002010-01-15T10:32:33.333-05:00WOD:<br /><br />3 rounds consisting of:<br /><br />1 min box jumps (24")<br />rest 30 secs<br />1 min deadlifts (135#)<br />rest 30 secs<br />1 min row for meters<br /><br />Post total reps and meters rowed<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-9135986145103545055?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com2tag:blogger.com,1999:blog-4676185387783818643.post-64315099716106661612010-01-14T05:09:00.002-05:002010-01-14T05:17:32.195-05:00WOD:<br /><br />For Time:<br />21-15-9 reps<br /><br />Muscle-ups<br />115# Push press<br />Double unders<br /><br />Post times to comments<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-6431509971610666161?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com1tag:blogger.com,1999:blog-4676185387783818643.post-36241722836929177712010-01-13T07:52:00.002-05:002010-01-13T07:54:37.190-05:00WOD<br /><br />For time:<br /><br />21-15-9<br /><br />155lb Power cleans<br />2 pood Kettlebell swings<br />(scale weights as necessary)<br /><br />Post times and weights to comments<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-3624172283692917771?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com0tag:blogger.com,1999:blog-4676185387783818643.post-18604696845169485862010-01-12T13:20:00.002-05:002010-01-12T13:30:01.047-05:00WOD:<br />"Karen"<br />For Time:<br />150 wall ball shots (20lb)<br />Post times to comments<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-1860469684516948586?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com1tag:blogger.com,1999:blog-4676185387783818643.post-59597122164419807292010-01-06T09:54:00.002-05:002010-01-06T09:58:16.995-05:00WOD:<br />4 x 1 mile run<br />Rest 3 min between reps<br />Post slowest mile time to comments<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-5959712216441980729?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com0tag:blogger.com,1999:blog-4676185387783818643.post-32973230930860774282010-01-05T12:01:00.002-05:002010-01-05T14:45:17.567-05:00"Mary"<br />AMRAP 20 min:<br />5 HSPUs,<br />10-1 Legged squats<br />15 pull-ups<br /><br />Post rounds completed to comments<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-3297323093086077428?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com1tag:blogger.com,1999:blog-4676185387783818643.post-421665386377094852009-12-30T09:33:00.002-05:002009-12-30T09:37:52.636-05:00WOD<br /><br />"Helen"<br /><br />3 Rounds For time:<br /><br />Run 400m<br />21 1.5 pood KB swings<br />12 pullups<br /><br />Post times to comments<br /><span style="color: rgb(255, 0, 0);"><span style="font-size: 78%;"></span></span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-42166538637709485?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com1tag:blogger.com,1999:blog-4676185387783818643.post-74292629839560653772009-12-28T09:16:00.003-05:002009-12-28T09:19:30.201-05:00<span style="font-weight: bold;">WOD<br /><br /></span>-Row for 1 minute as many meters as you can, rest one minute.<br />-Continue this cycle for a total of 20 minutes.<br />-Your score is the total amount of meters rowed - goal is row at least 3000 meters<br />-Penalty is 1 burpee pull up for every 5 meters under 3000 meters.<br /><br />Post scores to comments<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-7429262983956065377?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com1tag:blogger.com,1999:blog-4676185387783818643.post-36790003391061959912009-12-26T14:02:00.004-05:002009-12-26T14:07:36.970-05:00WOD<br /><br />3 Rounds For Time:<br /><br />10 pullups (strict)<br />20 burpees<br />30 step lunges (25lb dumbbells)<br /><br />Post times to comments<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-3679000339106195991?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com0tag:blogger.com,1999:blog-4676185387783818643.post-64959241687793251312009-12-26T14:02:00.001-05:002009-12-26T14:02:38.962-05:00Rest Day<br /><br />Merry Christmas everyone!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-6495924168779325131?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com0tag:blogger.com,1999:blog-4676185387783818643.post-51776101949683469742009-12-23T17:06:00.005-05:002009-12-23T17:19:57.364-05:00WOD:<br /><br />Complete 5 Rounds for Time:<br />7 Deadlifts 315 lbs<br />21 wall ball shots (20lb)<br /><br />Post times to comments!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-5177610194968346974?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com0tag:blogger.com,1999:blog-4676185387783818643.post-68558385076131576622009-12-23T17:01:00.000-05:002009-12-23T17:03:40.153-05:00 <meta name="Title" content=""> <meta name="Keywords" content=""> <meta equiv="Content-Type" content="text/html; charset=utf-8"> <meta name="ProgId" content="Word.Document"> <meta name="Generator" content="Microsoft Word 2008"> <meta name="Originator" content="Microsoft Word 2008"> <link rel="File-List" href="file://localhost/Users/richardmarsh/Library/Caches/TemporaryItems/msoclip/0clip_filelist.xml"> <!--[if gte mso 9]><xml> <o:documentproperties> <o:template>Normal.dotm</o:Template> <o:revision>0</o:Revision> <o:totaltime>0</o:TotalTime> <o:pages>1</o:Pages> <o:words>16</o:Words> <o:characters>94</o:Characters> <o:company>U.S. Army</o:Company> <o:lines>1</o:Lines> <o:paragraphs>1</o:Paragraphs> <o:characterswithspaces>115</o:CharactersWithSpaces> <o:version>12.0</o:Version> </o:DocumentProperties> <o:officedocumentsettings> <o:allowpng/> </o:OfficeDocumentSettings> </xml><![endif]--><!--[if gte mso 9]><xml> <w:worddocument> <w:zoom>0</w:Zoom> <w:trackmoves>false</w:TrackMoves> <w:trackformatting/> <w:punctuationkerning/> <w:drawinggridhorizontalspacing>18 pt</w:DrawingGridHorizontalSpacing> <w:drawinggridverticalspacing>18 pt</w:DrawingGridVerticalSpacing> <w:displayhorizontaldrawinggridevery>0</w:DisplayHorizontalDrawingGridEvery> <w:displayverticaldrawinggridevery>0</w:DisplayVerticalDrawingGridEvery> <w:validateagainstschemas/> <w:saveifxmlinvalid>false</w:SaveIfXMLInvalid> <w:ignoremixedcontent>false</w:IgnoreMixedContent> <w:alwaysshowplaceholdertext>false</w:AlwaysShowPlaceholderText> <w:compatibility> <w:breakwrappedtables/> <w:dontgrowautofit/> <w:dontautofitconstrainedtables/> <w:dontvertalignintxbx/> </w:Compatibility> </w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:latentstyles deflockedstate="false" latentstylecount="276"> </w:LatentStyles> </xml><![endif]--> <style> <!-- /* Font Definitions */ @font-face {font-family:Cambria; panose-1:2 4 5 3 5 4 6 3 2 4; mso-font-charset:0; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:3 0 0 0 1 0;} /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin-top:0in; margin-right:0in; margin-bottom:10.0pt; margin-left:0in; mso-pagination:widow-orphan; font-size:12.0pt; font-family:"Times New Roman"; mso-ascii-font-family:Cambria; mso-ascii-theme-font:minor-latin; mso-fareast-font-family:Cambria; mso-fareast-theme-font:minor-latin; mso-hansi-font-family:Cambria; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi;} @page Section1 {size:8.5in 11.0in; margin:1.0in 1.25in 1.0in 1.25in; mso-header-margin:.5in; mso-footer-margin:.5in; mso-paper-source:0;} div.Section1 {page:Section1;} --> </style> <!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Table Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-parent:""; mso-padding-alt:0in 5.4pt 0in 5.4pt; mso-para-margin-top:0in; mso-para-margin-right:0in; mso-para-margin-bottom:10.0pt; mso-para-margin-left:0in; mso-pagination:widow-orphan; font-size:12.0pt; font-family:"Times New Roman"; mso-ascii-font-family:Cambria; mso-ascii-theme-font:minor-latin; mso-fareast-font-family:"Times New Roman"; mso-fareast-theme-font:minor-fareast; mso-hansi-font-family:Cambria; mso-hansi-theme-font:minor-latin;} </style> <![endif]--> <!--StartFragment--> <p class="MsoNormal">WOD: <br /> <br />"Grace" <br /> <br />Clean and Jerk 135# - 30 reps for time <br /> <br />-OR- <br /> <br />100 double-unders for time <br /> <br />Post times to comments!</p> <!--EndFragment--> <div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-6855838507613157662?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com0tag:blogger.com,1999:blog-4676185387783818643.post-13521748745668705372009-12-23T16:45:00.001-05:002009-12-23T16:46:34.276-05:00WOD:<br /><br />100 burpees for time<br /><br />Post times to comments!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-1352174874566870537?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com0tag:blogger.com,1999:blog-4676185387783818643.post-31463407987995165442009-12-18T10:06:00.001-05:002009-12-18T10:08:14.162-05:00WOD:<br /><br />For Time:<br />50 Double unders<br />25 pushups<br />15 thrusters (95#)<br />10 burpees<br /><br />Post times to comments!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-3146340798799516544?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com1tag:blogger.com,1999:blog-4676185387783818643.post-74035075299116847762009-12-17T08:34:00.002-05:002009-12-17T08:38:16.964-05:00WOD:<br /><br />AMRAP: Deadlift 315#/200# for 1 min<br />rest 3 min<br />AMRAP: Muscle ups for 2 min<br />rest 3 min<br />AMRAP: Double unders for 4 min<br /><br />Post total reps to comments (i.e. 10 deadlifts + 20 muscle ups + 100 double unders = 130)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-7403507529911684776?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com0tag:blogger.com,1999:blog-4676185387783818643.post-60975600739540567762009-12-16T08:52:00.002-05:002009-12-16T08:59:23.546-05:00Warmup:<br /><br />See weekly warmup<br /><br />WOD:<br /><br />"2 minute defense"<br /><br />Five rounds of:<br />1 squat clean 135#<br />3 hang-cleans 135#<br />2 push-jerks 135#<br />sprint 100 ft<br /><br />2 minute break<br /><br />Repeat the five rounds<br /><br />Post total time to comments<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-6097560073954056776?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com0tag:blogger.com,1999:blog-4676185387783818643.post-91746851391979854822009-12-14T20:38:00.003-05:002009-12-14T20:44:51.259-05:00<div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_rW-Od8JTa8U/Sybp5UzdpVI/AAAAAAAAAeE/b2oIB_4ksgU/s1600-h/ehren+medball+cleans.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 300px; height: 400px;" src="http://3.bp.blogspot.com/_rW-Od8JTa8U/Sybp5UzdpVI/AAAAAAAAAeE/b2oIB_4ksgU/s400/ehren+medball+cleans.JPG" alt="" id="BLOGGER_PHOTO_ID_5415272773005976914" border="0" /></a><span style="font-style: italic;">Yes it IS as painful as it looks...</span><br /></div><br />Warmup:<br /><br />Row 1000m<br />DROM stretches (upper and lower body)<br />10 Air squats<br />10 Overhead squats w/ PVC pipe<br />10 pillars<br />10 deadbugs<br />10 GHD back extensions<br />10 knees to elbows<br /><br />WOD:<br /><br />AMRAP 20 min:<br />10 push-jerks 115#<br />15 back squats 115#<br />20 pullups<br />30 situps<br /><br />Post rounds completed to comments<br /><br />Note: I'll be out of town until the first of January, but I'll still be posting WODs, so keep logging on to stay fit over the holidays!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-9174685139197985482?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com2tag:blogger.com,1999:blog-4676185387783818643.post-72072928200463407332009-12-14T09:18:00.004-05:002009-12-14T09:23:00.908-05:00Warmup (3 rounds):<br /><br />30 seconds double unders<br />30 seconds L-sit hold<br />30 seconds handstand hold<br />30 seconds air squats<br /><br />WOD:<br /><br />For Time:<br />21-15-9 reps:<br />Box jumps<br />GHD situps<br />pullups<br /><br />Post times to comments<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-7207292820046340733?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com3tag:blogger.com,1999:blog-4676185387783818643.post-3628498175548958052009-12-13T13:41:00.001-05:002009-12-13T13:43:11.282-05:00WOD:<br /><br />Clean 1-1-1-1-1-1-1 reps<br /><br />Post loads to comments<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-362849817554895805?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com1tag:blogger.com,1999:blog-4676185387783818643.post-7641153494837121892009-12-12T13:34:00.002-05:002009-12-12T13:36:23.205-05:00WOD:<br />"Jackie"<br />For Time:<br />1000m row<br />45lb Thrusters - 50 reps<br />30 pullups<br /><br />Post times to comments<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-764115349483712189?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com3tag:blogger.com,1999:blog-4676185387783818643.post-79634687742888555412009-12-11T08:46:00.001-05:002009-12-11T08:47:33.558-05:00WOD:<br /><br />AMRAP 15 Min:<br /><br />5 Burpees<br />5 Medicine Ball Cleans (20lb)<br />5 Ring Dips<br /><br />Post number of rounds completed to comments!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-7963468774288855541?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com0tag:blogger.com,1999:blog-4676185387783818643.post-13186907039263886142009-12-10T10:27:00.003-05:002009-12-10T14:14:03.611-05:00<div align="center"><a href="http://4.bp.blogspot.com/_rW-Od8JTa8U/SyEi8m2afEI/AAAAAAAAAd0/l65BFkJPATg/s1600-h/jon_burpees.JPG"><img id="BLOGGER_PHOTO_ID_5413646651692317762" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 300px; CURSOR: hand; HEIGHT: 400px; TEXT-ALIGN: center" alt="" src="http://4.bp.blogspot.com/_rW-Od8JTa8U/SyEi8m2afEI/AAAAAAAAAd0/l65BFkJPATg/s400/jon_burpees.JPG" border="0" /></a> "<em>Only 99 burpees to go..."</em></div><div align="left"><br /></div><div align="left">WOD:<br /><br />"Diane"<br />For time:<br />21-15-9<br />225 lb Deadlift<br />Handstand pushups<br /><br />Post times and loads to comments!</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-1318690703926388614?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com3tag:blogger.com,1999:blog-4676185387783818643.post-18283611028390828712009-12-08T22:13:00.002-05:002009-12-08T22:16:21.953-05:00<strong>For Time:</strong><br /><strong></strong><br />30 Bench Press @ Body Weight<br />then...<br />10x40 yard sprints (15sec rest between sprints)<br />then...<br />30 Bench Press<br /><br /><em>Post loads and times to comments.</em><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-1828361102839082871?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com2tag:blogger.com,1999:blog-4676185387783818643.post-9901029303055712552009-12-07T17:07:00.002-05:002009-12-07T23:20:52.186-05:00<div align="center"><a href="http://1.bp.blogspot.com/_rW-Od8JTa8U/Sx18vHt114I/AAAAAAAAAdo/BjlxFZ9QOW4/s1600-h/11858_1184809501540_1267321563_30542351_3182734_n.jpg"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 300px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5412619476136220546" border="0" alt="" src="http://1.bp.blogspot.com/_rW-Od8JTa8U/Sx18vHt114I/AAAAAAAAAdo/BjlxFZ9QOW4/s400/11858_1184809501540_1267321563_30542351_3182734_n.jpg" /></a> Angie from CrossFit Scottsdale</div><div align="center"> </div><div align="left">Warm-up:</div><div align="left">3 Rounds: 1min jump rope, 1 min plank<span><br /><br /> </span>WOD:</div><div align="left">"Ode To Luke" - "The hardest M F'n WOD EVER!" (CrossFit Scottsdale)</div><div align="left">1 Round for time</div><div align="left">500m Row</div><div align="left">25 Push Press (#95, #65)</div><div align="left">50 Burpees</div><div align="left">800m Run</div><div align="left">50 Burpees</div><div align="left">25 Push Press</div><div align="left">500m Row</div><div align="left"> </div><div align="left">Post time to comments</div><div align="left"> </div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-990102930305571255?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com2tag:blogger.com,1999:blog-4676185387783818643.post-12152415144630053742009-12-07T11:32:00.018-05:002009-12-07T12:19:51.891-05:00<div align="center"><a href="http://4.bp.blogspot.com/_rW-Od8JTa8U/Sx0vhao7L0I/AAAAAAAAAdg/A-1nIw04Sac/s1600-h/arizona.jpg"><img id="BLOGGER_PHOTO_ID_5412534578302365506" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 400px; CURSOR: hand; HEIGHT: 330px; TEXT-ALIGN: center" alt="" src="http://4.bp.blogspot.com/_rW-Od8JTa8U/Sx0vhao7L0I/AAAAAAAAAdg/A-1nIw04Sac/s400/arizona.jpg" border="0" /></a> Pearl Harbor Day</div><br />Let us relfect today on all our fellow Americans who gave their lives in service to our country.<br /><br /><br /><br /><div align="center"><a href="http://3.bp.blogspot.com/_rW-Od8JTa8U/Sx0vhHmbvyI/AAAAAAAAAdY/DneMVary2HQ/s1600-h/Crossfit+maximus+level+1+cert.jpg"><img id="BLOGGER_PHOTO_ID_5412534573191642914" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 400px; CURSOR: hand; HEIGHT: 141px; TEXT-ALIGN: center" alt="" src="http://3.bp.blogspot.com/_rW-Od8JTa8U/Sx0vhHmbvyI/AAAAAAAAAdY/DneMVary2HQ/s400/Crossfit+maximus+level+1+cert.jpg" border="0" /></a> CrossFit Level 1 Certification CrossFit Maximus 5-6 Dec<br /><br /><br /><br /><div align="left">A big thanks to CrossFit Maximus in Lexington, Kentucky for hosting the CrossFit level 1 Certification this weekend. Richard Marsh is now a certified Level 1 trainer and will be available for instruction on an individual basis to anyone interested. </div><div align="left"></div><div align="left"></div><div align="left"></div><div align="left"></div><div align="left"></div><div align="left"></div><div align="left"><span style="color:#000000;">1</span></div><div align="left"><span style="color:#000000;">1</span></div><div align="left">WOD:</div><div align="left"></div><div align="left">AMRAP 10 min: </div><div align="left"></div><div align="left">10 Wall ball shots</div><div align="left">250m Row</div><div align="left"></div><div align="left">Post number of rounds completed to comments</div><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-1215241514463005374?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com3tag:blogger.com,1999:blog-4676185387783818643.post-37587500308093905192009-12-04T11:27:00.003-05:002009-12-04T11:30:51.119-05:00Strength:<br /><br />3x 1 min handstand hold<br />rest 1 min between sets<br /><br />WOD:<br /><br />4 Rounds:<br />20 double unders or 200 singles<br />5 snatches<br /><br />Post times and weights to comments!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-3758750030809390519?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com1tag:blogger.com,1999:blog-4676185387783818643.post-41922683421390445962009-12-03T09:25:00.001-05:002009-12-03T09:32:09.009-05:00Strength:<br /><br />Dumbbell Bench Press: 3x5<br /><br />WOD:<br /><br />AMRAP 15 minutes:<br /><br />7 thrusters (115/75)<br />7 box jumps<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-4192268342139044596?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com2tag:blogger.com,1999:blog-4676185387783818643.post-84491825764599367652009-12-01T16:33:00.002-05:002009-12-01T16:41:17.117-05:00Strength WOD:<br />Complete for time:<br /><br />10 Power Cleans<br />20 Push Ups<br />09 Power Cleans<br />19 Push Ups<br />08 Power Cleans<br />18 Push Ups<br />07 Power Cleans<br />17 Push Ups<br />06 Power Cleans<br />16 Push Ups<br />05 Power Cleans<br />15 Push Ups<br />04 Power Cleans<br />14 Push Ups<br />03 Power Cleans<br />13 Push Ups<br />02 Power Cleans<br />12 Push Ups<br />01 Power Clean<br />11 Push Ups<br /><br />*Use 75% 1RM for Power Cleans<br /><br />Post loads and time to coments.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-8449182576459936765?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com2tag:blogger.com,1999:blog-4676185387783818643.post-17123364865955599832009-11-29T14:10:00.005-05:002009-11-29T15:08:19.869-05:00<div align="center"><em>"A man who is good enough to shed his blood for his country is good enough to be given a square deal afterwards. More than that no man is entitled, and less than that no man shall have."<br />-Theodore Roosevelt, 1903</em></div><img id="BLOGGER_PHOTO_ID_5409614653740810050" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 300px; CURSOR: hand; HEIGHT: 400px; TEXT-ALIGN: center" alt="" src="http://1.bp.blogspot.com/_rW-Od8JTa8U/SxLP3b_3_0I/AAAAAAAAAcA/OQjoHTRr5MI/s400/IMG_0477.JPG" border="0" /> <div align="center">Carl at Camp Stryker, Iraq- Deadlift Competition 13 Nov 09 -Opened at 405#, 425#, and missed 445#, weighed in at 171#. Second place in weight class.</div><br />SWOD<br />3x5 Squat<br /><br />WOD<br />For time<br />30 Muscle ups<br /><br />Skill<br />Snatch balance<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-1712336486595559983?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com2tag:blogger.com,1999:blog-4676185387783818643.post-48089024370375068192009-11-24T11:23:00.002-05:002009-11-24T11:33:32.412-05:00<div align="center"><em>"<span style="font-size:85%;">Who Dares Wins" - </span></em><span style="font-size:85%;">Motto of the British SAS</span></div><div align="center"> </div><div align="center"><a href="http://3.bp.blogspot.com/_rW-Od8JTa8U/SwwJDlpieQI/AAAAAAAAAb4/Jrr6f6S-g1g/s1600/airsquats.jpg"><img id="BLOGGER_PHOTO_ID_5407707209815718146" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 300px; CURSOR: hand; HEIGHT: 400px; TEXT-ALIGN: center" alt="" src="http://3.bp.blogspot.com/_rW-Od8JTa8U/SwwJDlpieQI/AAAAAAAAAb4/Jrr6f6S-g1g/s400/airsquats.jpg" border="0" /></a> <em><span style="font-size:85%;">Getting smoked with air squats</span></em></div><p><em></em> </p><p>Strength</p><p>Shoulder press 1-1-1-1-1 reps</p><p>Push press 3-3-3-3-3 reps</p><p>Push Jerk 5-5-5-5-5 reps</p><p> </p><p>WOD</p><p>5 Rounds for Time: </p><p>10 Strict Pull Ups</p><p>10 Ring Dips</p><p>10 Push Ups</p><p>Post times and weights to comments</p><p> </p><div align="center"><br /></div><div align="center"></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-4808902437037506819?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com2tag:blogger.com,1999:blog-4676185387783818643.post-84809980410710724392009-11-23T09:39:00.003-05:002009-11-23T10:13:01.062-05:00<div align="center"><span style="font-size:78%;"></span><a href="http://2.bp.blogspot.com/_rW-Od8JTa8U/SwqfH1pCDlI/AAAAAAAAAbw/4A86H1O_2s0/s1600/richdeadlift.jpg"><img id="BLOGGER_PHOTO_ID_5407309259618782802" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 400px; CURSOR: hand; HEIGHT: 300px; TEXT-ALIGN: center" alt="" src="http://2.bp.blogspot.com/_rW-Od8JTa8U/SwqfH1pCDlI/AAAAAAAAAbw/4A86H1O_2s0/s400/richdeadlift.jpg" border="0" /></a><em><span style="font-size:78%;">Rich Deadlifting 405<br /><br /></span></em></div><div align="left">Strength<br /><br />Front Squat: 5-5-5<br /><br />WOD:<br /><br />Complete as many rounds as possible in twenty minutes of:<br />25 Burpees<br />Body weight back squat, 15 reps<br /><br />Post rounds and weight to comments</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-8480998041071072439?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com2tag:blogger.com,1999:blog-4676185387783818643.post-84540688241973291502009-11-20T09:59:00.002-05:002009-11-20T10:12:03.780-05:00Strength:<br /><br />Deadlift 1-1-1-1-1 reps<br /><br />WOD:<br /><br />For Time:<br />21-Double Unders<br />20 - 20lb wall ball shots<br />5 Rounds<br /><br />Skill:<br /><br />muscle-up progressions<br /><br />Post times and deadlift weight to comments!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-8454068824197329150?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com2tag:blogger.com,1999:blog-4676185387783818643.post-21642353687414783612009-11-16T13:33:00.002-05:002009-11-16T13:39:31.299-05:00Strength:<br />Squat 3x5<br />Press 3x5<br /><br />AMRAP 15 mins:<br />5 L-hold pull ups<br />10 Push ups<br />15 Double Unders<br /><br />Skill:<br />2x60sec Seated toe point stretch<br />2x10 Wall extensions<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-2164235368741478361?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com0tag:blogger.com,1999:blog-4676185387783818643.post-78807285692391896292009-11-04T21:28:00.004-05:002009-11-06T09:57:29.964-05:00<div align="center"><em>"No rest is worth anything except the rest that is earned." - Jean Paul </em><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 300px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5400441035557829426" border="0" alt="" src="http://4.bp.blogspot.com/_rW-Od8JTa8U/SvI4glLd-zI/AAAAAAAAAbg/L-KZNF_pSgU/s400/OCT+09+VBC+Baghdad,+Iraq+025.JPG" /></div><div align="center">Throne from Arifat to Saddam</div><div align="center"><span style="font-size:130%;color:#ffff00;">ACTIVE REST DAY!</span></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-7880728569239189629?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com0tag:blogger.com,1999:blog-4676185387783818643.post-88297411717721686662009-11-04T08:19:00.004-05:002009-11-04T21:24:25.291-05:00<div align="center"><em>Waverly 7-mile trail run<img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 344px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5400238742077465986" border="0" alt="" src="http://2.bp.blogspot.com/_rW-Od8JTa8U/SvGAhjPUZYI/AAAAAAAAAbY/8VcRbbV-TMA/s400/P1010727.JPG" /></em> <div align="center"><span style="font-size:0;"></span><em>Sian &amp; Friends from CrossFitFit Maximus, Lexington KY</em></div><div align="left">Strength:</div><div align="left">Ring Dips 3 x 15 </div><div align="left">Chin Ups 3 x 15 </div><br /><div align="left">WOD:</div><div align="left">8 Sets total of each exercise:</div><div align="left">20 seconds work</div><div align="left">10 seconds Rest</div><div align="left"><br />**Sumo Deadlift High Pull </div><div align="left"><em>Rest 5 mins</em></div><div align="left">**Kettlebell Swings </div><div align="left"><em>Rest 5 mins</em></div><div align="left">**Thrusters</div><div align="left"></div><div align="left"><em>Do as many reps you can of the particular exercise in 20 seconds. Try have someone time you and count your reps. The point of this is for quick timed reps so don't try and use real heavy weight. This WOD should Tabata yo ass!</em></div><br /><div align="left">Skill:</div><div align="left">Handstand practice 3 mins total </div><div align="left"><em>Stop timer when not in handstand</em></div></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-8829741171772168666?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com1tag:blogger.com,1999:blog-4676185387783818643.post-32340717537253867322009-11-04T07:48:00.003-05:002009-11-04T08:09:10.515-05:00<div align="center"><em>Travis kicking ass at the DCCF challenge</em><a href="http://2.bp.blogspot.com/_rW-Od8JTa8U/SvF5Ao1Q2MI/AAAAAAAAAbI/vqVzJBNoMQY/s1600-h/CIMG0737.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 267px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5400230480061716674" border="0" alt="" src="http://2.bp.blogspot.com/_rW-Od8JTa8U/SvF5Ao1Q2MI/AAAAAAAAAbI/vqVzJBNoMQY/s400/CIMG0737.JPG" /></a></div><div align="left">Strength:</div><div align="left">Squat 3x5 (add 5 lbs)</div><div align="left">Bench 3x5 (add 5 lbs)</div><div align="center"><br /></div><div align="center"></div><div align="left">WOD:</div><div align="left">Complete for time:<br />12 Deadlifts 315 lbs</div><div align="left">Sprint 50 yards</div><div align="left">9 Deadlifts 315 lbs</div><div align="left">Sprint 100 yards</div><div align="left">6 Deadlits 315 lbs</div><div align="left">Sprint 150 yards<br /><em>Post times to comments.</em></div><div align="left"></div><div align="left"><br /></div><div align="left">Skill:</div><div align="left">3x10 Hip Extensions</div><div align="left">2x10 Wrist Pushups</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-3234071753725386732?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com2tag:blogger.com,1999:blog-4676185387783818643.post-25903120870715071292009-11-02T21:54:00.003-05:002009-11-02T21:58:15.803-05:00<div align="center"> <em>Baghdad Chief Petty Officer 5k run, Camp Victory Iraq</em> <img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 400px; DISPLAY: block; HEIGHT: 300px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5399705446401465906" border="0" alt="" src="http://4.bp.blogspot.com/_rW-Od8JTa8U/Su-bfqCAXjI/AAAAAAAAAbA/UDfDtubQcfM/s400/OCT+09+Baghdad+Chief+Petty+Officer+5k+run+006.JPG" /></div>Strength:<br />Power Clean 5x3 (set new PR)<br /><br />WOD:<br />As many rounds as possible in 12 minutes of<br />Sprint 100 yards<br />10 Pull Ups<br />10 Push Ups<br /><em>Post total rounds completed to comments</em><br /><br />Skill:<br />3x10 Hip Extensions<br />40' Jumping Deck Squats<br /><br /><em><strong>Coach Ben from DCCF has made a special offer to all CFFK members for unlimited monthly membership at only $75. Contact Sian for details.</strong></em><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-2590312087071507129?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com2tag:blogger.com,1999:blog-4676185387783818643.post-72149147555205927972009-11-01T18:15:00.009-05:002009-11-01T18:57:34.998-05:00<div align="center"><em>"The most important workout you do is the workout you don't want to do." - Anon</em><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 400px; DISPLAY: block; HEIGHT: 383px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5399281817945769618" border="0" alt="" src="http://3.bp.blogspot.com/_rW-Od8JTa8U/Su4aNPDiBpI/AAAAAAAAAao/wq-sTeirBwo/s400/P1010718.JPG" /> <div align="center">A tiny tire for socks like these...</div><div align="center"><strong></strong></div><div align="center"><strong><span style="font-size:130%;color:#33ff33;">REST DAY!</span></strong></div><div align="center">NO-CHEAT November -> GET SOME!!</div></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-7214914755520592797?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com0tag:blogger.com,1999:blog-4676185387783818643.post-61086618903406930882009-10-31T15:04:00.044-04:002009-10-31T23:57:43.436-04:00<p align="center"><object width="445" height="364"><param name="movie" value="http://www.youtube.com/v/obdd31Q9PqA&amp;hl=en&amp;fs=1&amp;color1=0xe1600f&amp;color2=0xfebd01&amp;border=1"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><br /><br /><embed src="http://www.youtube.com/v/obdd31Q9PqA&hl=en&fs=1&color1=0xe1600f&color2=0xfebd01&border=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="445" height="364"></embed></object></p><p><span style="color:#ffff33;">Reason #Gajillion why CFFK members kick total ass:<br /></span><span style="color:#ffff00;"><strong>TRAVIS</strong> was the <strong>winner</strong> of the <strong>DCCF Fitness Challenge</strong> - getting himself a very styley DCCF t-shirt!<br /><span style="color:#ff9900;">Other Results: </span></span><span style="color:#ffff00;"><span style="color:#ff9900;">Carl ran the Halloween 5K at Camp Victory Iraq fast enough to also win a t-shirt. Sian ran the Waverly Halloween 7-Miler and did not get a free t-shirt. </span></span></p><p><strong>CHECK OUT OUR NEW EVENTS CALENDAR (to your right...)!</strong> </p><p>Strength:<br />Squat 3x5 (add 5 lbs)<br />Press 3x5 (add 5 lbs)<br /><br />WOD:<br /><em>10 min AMRAP</em><br />3 power cleans @ 185lbs<br />5 C2B pull ups<br />10 clapping push ups<br />15 jumping air squats<br /><br />Skill:<br />5 sets of<br />Muscle-ups or progressions<br />Support position 15 sec hold<br />L-sit variations 15 sec hold<br /><br /><span style="font-size:130%;color:#cc33cc;"><strong>NO-CHEAT NOVEMBER!</strong></span><br /><span>No-Cheat November is a challenge to all CFFK'ers to commit to: </span></p><ol><li><em><span style="font-size:0;"></span></em><em>NO cheating on your diet (other than 1 meal per week)</em></li><li><em>NO cheating yourself on WODs (do ALL of them without slacking)</em></li></ol><p>Explosive Version:</p><ol><li><em>No cheat meal all month (this means a perfect diet)</em></li><li><em>Set new PRs on everything (e.g. seconds off your WODs &amp; increased lifts)</em></li></ol><p>Need a little help with your diet &amp; training? Email or call Sian...and make sure you attend the Nutrition Seminar with the legendary Josh Bunch. Sunday, 15 Nov 10am-12pm at Derby City CrossFit. (See Events Calendar for info).</p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-6108661890340693088?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com3tag:blogger.com,1999:blog-4676185387783818643.post-39132157616622826712009-10-30T09:53:00.019-04:002009-10-31T17:15:31.315-04:00<div align="center"><em>"Hold on, man. We don't go anywhere with scary, spooky, haunted, or forbidden in the title." ~From Scooby-Doo</em> <div align="center"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 300px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5398514068883664482" border="0" alt="" src="http://1.bp.blogspot.com/_rW-Od8JTa8U/Sutf8W7CbmI/AAAAAAAAAZw/y1Hgr9On34E/s400/Halloween+09+011.JPG" /><em>CrossFit Kids Olivia &amp; Sophie</em></div><em></em><div align="left"><br /><strong><span style="font-size:130%;color:#33ff33;">WOD you should be doing:</span></strong></div><div align="left"><strong><em>Fitness Challenge TODAY at 10:30am</em></strong></div><div align="left">Derby City CrossFit will be hosting a Fitness Challenge today! Those who chose to participate will go through “The Obstacle Course” which will consist of various exercises performed in CrossFit workouts. Whom ever can complete the obstacle course the fastest will win 50% off their next month’s membership or a choice of Forged Apparel. </div><div align="left"></div><div align="left"><span style="color:#cc33cc;"><em>Check out forged apparel at </em></span><a href="http://forgedclothing.myshopify.com/"><span style="color:#cc33cc;"><em>http://forgedclothing.myshopify.com/</em></span></a></div><div align="left"><span style="color:#cc33cc;"><em>Derby City CrossFit is the only retailer of the Forged brand on the East Coast!</em></span></div><div align="left"><br />Alternative WOD:<br />"Annie"<br />50-40-30-20 and 10 rep rounds of:<br />Double-unders<br />Sit-ups<br /><br />Skill:<br />5 min total of Hand Stand Wall Runs<br />*stop timer when resting</div></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-3913215761662282671?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com0tag:blogger.com,1999:blog-4676185387783818643.post-47705194245742652482009-10-30T09:19:00.011-04:002009-10-30T10:29:00.324-04:00<div align="center"><em>"F**k it, I'd jump it"</em><em> <img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 400px; DISPLAY: block; HEIGHT: 300px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5398396885367083810" border="0" alt="" src="http://3.bp.blogspot.com/_rW-Od8JTa8U/Sur1XYThUyI/AAAAAAAAAZo/LETQngA_LMg/s400/sky+dive.JPG" /></em></div><div align="center"><em>Sian &amp; Joey out of a C130 - training over Fort Knox</em> </div><div align="left"></div><div align="left"></div><div align="left"> </div><div align="left">Strength:<br />Power Clean 5x3 (set new PR)<br /><br />WOD:<br />100 Pull ups<br />*Complete 100 Pull Ups for time using a kipping pull up, a strict pull up or any other way you can from an open shoulder to your head over the bar. Post time to comments.<br /><br />Skill:<br />10 Bridge Wall Walks<br /><br /><span style="color:#ff0000;">Reminder:</span><br /><span style="color:#ff0000;">Derby City CrossFit will be hosting a FREE Fitness Challenge tomorrow, Saturday 31 Oct, at 10:30am for anyone up to the task!! Prize for the winner - so bring some friends! Hope to see you all there.</span><br /><br />BIG Congrads:<br />Jessilyn did her first 2 pull ups on Oct 28! </div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-4770519424574265248?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com1tag:blogger.com,1999:blog-4676185387783818643.post-90631221914682579012009-10-30T09:18:00.008-04:002009-10-30T09:52:55.464-04:00<div align="center"><span style="font-size:130%;"><strong><em>Rest Day</em></strong></span></div><br /><div align="left"><strong>CrossFit Fort Knox T-shirts!!!!! </strong>John Whitlock is the go-to-guy on the long awaited CFFK T-shirts! He can also get hoodies and long sleeve shirts. Price will be around twelve dollars per t-shirt. Probably needs to print on white - SOFFEE does not play well with others. Call / email John or Sian to place orders. We need to do order these in one go, so dont miss out...you know you want one!<br /><strong></strong></div><div align="left"><strong>Front:</strong></div><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 400px; DISPLAY: block; HEIGHT: 127px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5398388730820572994" border="0" alt="" src="http://3.bp.blogspot.com/_rW-Od8JTa8U/Surt8uQIN0I/AAAAAAAAAZY/ciWegH4iLpU/s400/Front+of+Shirt.jpg" /> <div align="left"><strong>Back:</strong></div><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 376px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5398388533559351138" border="0" alt="" src="http://1.bp.blogspot.com/_rW-Od8JTa8U/SurtxPZY12I/AAAAAAAAAZQ/rc3c-T1d2Ms/s400/Back+of+Shirt.jpg" /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-9063122191468257901?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com0tag:blogger.com,1999:blog-4676185387783818643.post-13306316734826433082009-10-27T21:27:00.008-04:002009-10-27T22:50:42.941-04:00<a href="http://1.bp.blogspot.com/_rW-Od8JTa8U/Suee3x4cImI/AAAAAAAAAYQ/cIn8JEytL4M/s1600-h/CF+28+AUG+09+019.jpg"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 300px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5397457359546884706" border="0" alt="" src="http://1.bp.blogspot.com/_rW-Od8JTa8U/Suee3x4cImI/AAAAAAAAAYQ/cIn8JEytL4M/s400/CF+28+AUG+09+019.jpg" /></a>Strength:<br />Squat 3x5 (add 5 lbs)<br />Bench 3x5 (add 5 lbs)<br /><br />WOD:<br />complete 3 rounds for time<br />300 jumps with a jump rope<br />20 burpees<br />40 backward lunges with a kick up<br /><em>(Backward lunge with a kick up is performed by doing a stationary backwards lunge, then kicking leg forwards to touch your oposite hand which is held above your head)</em><br /><br />Skill:<br />60 seconds total work of an L-Sit variation<br /><br /><span style="color:#33ff33;">***Derby City CrossFit will be hosting a Fitness Challenge this Saturday at 10:30am for anyone up to the task. Those who chose to participate will go through “The Obstacle Course” which will consist of various exercises performed in CrossFit workouts. Whom ever can complete the obstacle course the fastest will win 50% off their next month’s membership or a choice of Forged Apparel. This challenge is open to members and non members.***</span><br /><span style="color:#33ff33;"></span><br /><span style="color:#ff0000;">***Saturday 31 Oct there will be a 7 mile Halloween trail run around Waverly Hills Sanitorium - in the dark, through the woods. It's pure screaming HELL!!! After party TBA.***</span><br /><span style="color:#33ff33;"></span><br />Contact Sian for details on either of these events 502 552 3052<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-1330631673482643308?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com1tag:blogger.com,1999:blog-4676185387783818643.post-64365033945311151732009-10-27T21:25:00.005-04:002009-10-27T21:42:23.646-04:00<div align="center"><a href="http://1.bp.blogspot.com/_rW-Od8JTa8U/SuegqjiliRI/AAAAAAAAAYo/J1GSQt44T3k/s1600-h/ice-age-3.jpg"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 400px; DISPLAY: block; HEIGHT: 235px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5397459331382085906" border="0" alt="" src="http://1.bp.blogspot.com/_rW-Od8JTa8U/SuegqjiliRI/AAAAAAAAAYo/J1GSQt44T3k/s400/ice-age-3.jpg" /></a> <em>"Sid, you're gonna have a family too someday. You're gonna meet a nice girl, with... with low standards, no real options, or sense of smell..." - Manny</em> <div align="center"><br /><div align="left">Strength:<br />Rest<br /><br />WOD: </div><div align="left"><em>Complete 3 rounds for time</em><br />12 right arm KB/DB Power Snatch 1.5 pood/55 lbs</div><div align="left">12 left arm KB/DB Power Snatch 1.5 pood/55 lbs</div><div align="left">12 Push Ups</div><div align="left">25 Double Unders<br /><br />Skill:<br />2x10 Wall Extensions</div></div></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-6436503394531115173?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com0tag:blogger.com,1999:blog-4676185387783818643.post-41269086516075617342009-10-26T09:30:00.003-04:002009-10-26T09:37:40.471-04:00<a href="http://1.bp.blogspot.com/_rW-Od8JTa8U/SuWmF3tOBDI/AAAAAAAAAYI/CPkR3NF5ySI/s1600-h/DSC_0027.jpg"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 400px; DISPLAY: block; HEIGHT: 266px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5396902348256576562" border="0" alt="" src="http://1.bp.blogspot.com/_rW-Od8JTa8U/SuWmF3tOBDI/AAAAAAAAAYI/CPkR3NF5ySI/s400/DSC_0027.jpg" /></a> Strength:<br />Squat 3x5 (add 5 lbs)<br />Press 3x5 (add 5 lbs)<br /><br />WOD:<br />Complete 10 rounds<br />Sprint 50 yards<br />*30 seconds rest between rounds<br /><br />Skill:<br />2x10 Wrist Pushups<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-4126908651607561734?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com1tag:blogger.com,1999:blog-4676185387783818643.post-82222838367367675592009-10-11T10:28:00.006-04:002009-10-11T11:16:57.470-04:00<div align="center"> </div><div align="center">REST DAY </div><div align="center"><br /> </div><img id="BLOGGER_PHOTO_ID_5391361165855067010" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 399px; CURSOR: hand; HEIGHT: 292px; TEXT-ALIGN: center" alt="" src="http://2.bp.blogspot.com/_rW-Od8JTa8U/StH2amqgi4I/AAAAAAAAAYA/vJVBFLndak4/s400/capt_5ada2cf870154c0c9a088686d64bf964_hungary_miss_plastic_bud114.jpg" border="0" /> <p align="center"><em>Winners of the Miss Plastic Hungary beauty pageant smile together after the contest in Budapest, Hungary. It's a night for unnatural beauties. With contestants showing off breast implants, nose jobs and face lifts, Miss Plastic Hungary 2009 will strive to promote the benefits of plastic surgery in a country where such artificial enhancements are viewed mostly with a wary eye.</em><br /></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-8222283836736767559?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com2tag:blogger.com,1999:blog-4676185387783818643.post-32110383632137515252009-10-11T10:26:00.006-04:002009-10-11T11:04:48.893-04:00<div align="left"><em>"Few men during their lifetime come anywhere near exhausting the resources dwelling within them. There are deep wells of strength that are never used." -Richard E. Byrd</em><br /><br />Strength:</div><div align="left">Deadlift 5 RM (add 10 lbs)</div><div align="left"><br />WOD:<br />Complete 2 rounds for time:<br />Sprint 100 yards<br />Rest 30 seconds<br />Sprint 80 yards<br />Rest 30 seconds<br />Sprint 60 yards<br />Rest 30 seconds<br />Sprint 40<br />30 seconds</div><div align="left"></div><div align="left"></div><div align="left">Skill:</div><div align="left">10 Bridge Wall Walks</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-3211038363213751525?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com0tag:blogger.com,1999:blog-4676185387783818643.post-580267071461973512009-10-09T01:06:00.003-04:002009-10-09T01:18:24.219-04:00<em>"Adversity cause some men to break; others to break records." -William A. Ward</em><br /><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 400px; DISPLAY: block; HEIGHT: 300px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5390464829744328370" border="0" alt="" src="http://1.bp.blogspot.com/_rW-Od8JTa8U/Ss7HM-clrrI/AAAAAAAAAX4/XgT-XXZqhaI/s400/Army+combatives+lvl+2+miscAPR09+009.jpg" /><br />Strength:<br />Power Clean 5x3 (new PR)<br /><br />WOD:<br />Complete 5 rounds for time:<br />8 Handstand Push Ups<br />8 Ring Pull Ups<br />8 GHD Sit Ups<br />8 Box Jumps 24"<br />Post times to comments.<br /><br />Skill:<br />2x10 Wall extentions (see Gymnastic Bodies for demos)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-58026707146197351?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com2tag:blogger.com,1999:blog-4676185387783818643.post-8042690004331737342009-10-07T20:39:00.010-04:002009-10-07T22:19:03.453-04:00<div align="center"><span><em>"It's lack of faith that makes people afraid of meeting challenges, and I believed in myself." -Muhammad Ali</em></span><span style="font-size:0;"> </span><span style="font-size:0;"><span style="font-size:0;"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 386px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5390042437122222978" border="0" alt="" src="http://4.bp.blogspot.com/_rW-Od8JTa8U/Ss1HCfTza4I/AAAAAAAAAXw/ak4xQIchEOQ/s400/M0010935b.jpg" /></span></span><br /><div align="center"><em>What's your sport/job/discipline? What's your capstone of your fitness pyramid? Pic of Carl-Technical dive training.</em><br /><br /></div><div align="left">Strength:<br />Squat 3x5<br />Bench 3x5<br /><br />WOD:<br />For time:<br />150 KB Swings (Rx'd: 2 pood/1 pood)<br /><br />Skills:<br />3x Max Reps Wall Runs</div></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-804269000433173734?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com2tag:blogger.com,1999:blog-4676185387783818643.post-85153198852352731692009-10-06T23:00:00.004-04:002009-10-06T23:47:00.048-04:00<div align="center"><em>"It is a rough road that leads to the heights of greatness." -Seneca</em> </div><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 400px; DISPLAY: block; HEIGHT: 300px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5389691019141738370" border="0" alt="" src="http://2.bp.blogspot.com/_rW-Od8JTa8U/SswHbRUOb4I/AAAAAAAAAXg/w4uBkbHbT1w/s400/crossfit+July+09+034.jpg" /><br /><div align="center">Travis, Jess and Bella</div><br />Rest Day...However, We will have a WOD tomorrow at 113 at Gammon to celebrate our affiliation with CrossFit Football! Big Thanks to John Welbourn!<br /><br />Strength:<br />3x5 Snatch Grip Deadlift (use 2"-4" box to stand on if you can)<br /><br />WOD: (courtesy ATM)<br />Work in pairs for 3 rounds of:<br />100' Walking Lunge<br />12 Power Cleans<br />D.B. Push Press<br />While one partner is completing cleans the other is doing PP. Your score is your team’s total PP. Post PP reps/time to comments.<br /><br />Skills:<br />5x3 L-sit lifts<br />2x10 Wrist Push-ups<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-8515319885235273169?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com0tag:blogger.com,1999:blog-4676185387783818643.post-46600974541767009362009-10-06T18:17:00.004-04:002009-10-06T18:26:50.334-04:00<div align="center"><em>"The strength of the group is the strength of the leaders."- Vince Lombardi</em><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 400px; DISPLAY: block; HEIGHT: 300px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5389615295370850050" border="0" alt="" src="http://3.bp.blogspot.com/_rW-Od8JTa8U/SsvCjkSXbwI/AAAAAAAAAXY/j-ehxdYVJ88/s400/0825091843.jpg" /><br /><div align="left">Gymnastic Skill work at Palma Hall 1130-1330</div><div align="left"></div><div align="left"> </div><div align="left">WOD</div><div align="left">Complete 3 rounds for time:<br />15 Thrusters 135 lbs</div><div align="left">15 Ball Slams 40 lbs</div><div align="left">15 Burpees</div><div align="left">15 Double Unders</div><div align="left"><br />Post times to comments.</div></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-4660097454176700936?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com1tag:blogger.com,1999:blog-4676185387783818643.post-76746000817884818142009-10-06T17:48:00.003-04:002009-10-06T18:16:31.338-04:00CFFK Athletes,<br /><br />I want to personally thank everyone who has made CrossFit Fort Knox a reality. This has been my dream to run this affiliate and my passion to train with you. I will be deploying back to Iraq in a few short days to tie up some loose ends from my last deployment... It may be up to a year before I get back (maybe much less) and I want you to know CFFK will still be in operation. I will still be posting WODs and helping the remaining coaches with admin issues. Afternoon classes will still take place at Gammon PFC and we have a number of Athletes that will be getting their level 1 certs to help train. Equipment has arrived for 16th CAVs CF facility and as soon as they decide where to put it, I will put the notice out. Also, combatives and CFFK Coach Jason Keaton welcomes all Fort Knox CrossFitters to continue to train any time in the fight house at Palma Hall. Coach Sian will still be available to train at the garage gym and at the 165th ALS at the Kentucky Air Guard in Louisville.<br /><br />My apologies for the website taking a hiatus but it is back up and we will once again have CFFK programming posted. In addition, classes will still utilize programming from CrossFit Football, CrossFit Endurance, and Gymnastic Bodies skill work. I will be training and posting comments as CFFK in Baghdad. If Camp Victory has a CF Operation- I link up with those guys for a while.<br /><br />Thanks again for your support and I look forward to seeing everyone in the future. Keep in touch!<br /><br />v/r,<br /><br />Carl<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-7674600081788481814?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com0tag:blogger.com,1999:blog-4676185387783818643.post-66316470119121335762009-09-26T13:42:00.004-04:002009-09-26T13:56:41.951-04:00<div align="center"><em>"...only bodybuilders are careful not to work the entire body in a workout. This is one of the key distinctions between athletes and bodybuilders."-Coach Greg Glassman</em><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 300px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5385835472168605410" border="0" alt="" src="http://2.bp.blogspot.com/_rW-Od8JTa8U/Sr5U05lO1uI/AAAAAAAAAXI/z2oL4qHgpaM/s400/crossfit+July+09+116.jpg" /><span>Rich hammers through a WOD<br /></span><br /><div align="left">WOD:</div><div align="left">10 rounds of:<br />50 yard sprints</div><div align="left"><span>*The focus is to run at maximal speed for all 10 sprints<br />*Rest 30 seconds between sprints<br />Post fastest time to comments. </span></div></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-6631647011912133576?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com0tag:blogger.com,1999:blog-4676185387783818643.post-27490478744441189682009-09-26T13:21:00.003-04:002009-09-26T13:36:29.307-04:00<div align="center"><em> "Our life is frittered away by detail. Simplify, simplify."-Henry David Thoreau<img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 400px; DISPLAY: block; HEIGHT: 300px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5385830780919823346" border="0" alt="" src="http://3.bp.blogspot.com/_rW-Od8JTa8U/Sr5Qj1UXO_I/AAAAAAAAAXA/MHSocgGFAJU/s400/CF+28+AUG+09+111.jpg" /></em>Jeff tees off at Lindsey Golf Course, Fort Knox.</div><div align="center"> </div><div align="left">WOD:<br /></div><div align="left">For time:</div><div align="left">135 lb Squat clean, 10 reps</div><div align="left">50 GHD Sit-ups</div><div align="left">135 lb Squat clean, 8 reps</div><div align="left">40 GHD Sit-ups</div><div align="left">135 lb Squat clean, 6 reps</div><div align="left">30 GHD Sit-ups</div><div align="left">135 lb Squat clean, 4 reps</div><div align="left">20 GHD Sit-ups</div><div align="left">135 lb Squat clean, 2 reps</div><div align="left">10 GHD Sit-ups</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-2749047874444118968?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com0tag:blogger.com,1999:blog-4676185387783818643.post-28404910068187162972009-09-26T13:03:00.003-04:002009-09-26T13:21:02.801-04:00<div align="center"><em>"You know your a CrossFitter when every time you go to Lowe's/Home Depot, you are looking for the exercise potential of equipment rather than stuff for your home."-Internet<img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 300px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5385824360300731634" border="0" alt="" src="http://3.bp.blogspot.com/_rW-Od8JTa8U/Sr5KuGpe3PI/AAAAAAAAAW4/KRIEpFWttLY/s400/P1000694.JPG" /></em><span>Old pic of Mary...sorry Mary had to post it!<br /></span></div><div align="left"><span>WOD:<br />Five rounds for max reps of:<br />Body weight bench press<br />Pull-ups<br />Body weight back squat<br />Post reps for all three exercises in all rounds. </span></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4676185387783818643-2840491006818716297?l=crossfitfortknox.blogspot.com' alt='' /></div>Crossfit Fort Knoxhttp://www.blogger.com/profile/17164756828928222599noreply@blogger.com0