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

WOD Monday 15 JUN 09

"Some one once told me the definition of Hell: The last day you have on earth, the person you became will meet the person you could have become."- Anonymous

















Mary "The Natural".

Thanks Ben for having us up to Derby City CrossFit on Sunday morning for a stellar team WOD!

CFWU 3 rds
Burgener WU

Strength:
3x5 Back Squat
3x5 Bent over rows

5 rds for time of:
3- 15' Rope Climb
6- 135#/75# Anyway Overhead
9- 30" Box Jump

Skills:
Proper lunge, OH Lunge
Supline Wipers, Sup Wipers w/ weight

4 comments:

  1. WatsonJune 15, 2009 at 3:14 PM

    scaled WOD to 3 rds, 10:47 time. after a 585 back squat.

    ReplyDelete
  2. Crossfit Fort KnoxJune 15, 2009 at 3:35 PM

    as rx'd 9:55. Sol Goode!

    ReplyDelete
  3. MaryJune 15, 2009 at 10:06 PM

    scaled WOD to 1/2 rope climb and 5 towl pull-ups and 55lb but did all 5 rounds 13:40
    Backsquat 5X3: 2 sets 125lbs 1 set 135lbs
    Bent over row 5X3: 1 set 75lbs 2 sets 85lbs

    ReplyDelete
  4. Blind FuryJune 16, 2009 at 7:58 AM

    Grips wre smoked so I did the towel pull ups

    10 TPU, 6 Overhead anyhow, 30' Box jump

    5 rounds 10:33

    ReplyDelete

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