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

WOD Saturday 13 JUN 09

"If you want to change the world, then change yourself first." - Anonymous













Blind Fury head to head with Cortlandt.

Here's is a link to a great article I read today on complainers...thoughts?
http://www.fitnessspotlight.com/2009/06/11/5-urgent-vocabulary-today/

Dynamic WU
100' Broad jumps

Strength:
Squat 1x15-20
Press 5x3

4 rds for time:
400m Run
50 Air Squats
Post time to comments.

Skill:
Handstands
Work on your rope techniques...hint...

3 comments:

  1. MaryJune 13, 2009 at 7:39 PM

    So I wasn't able to make it to the gym today, however I did do the WOD at home, I just used my treadmill ( at a 1.5 incline to make it more realistic to outside)! my time was 11:29

    ReplyDelete
  2. Crossfit Fort KnoxJune 13, 2009 at 8:20 PM

    Awesome Mary! I hit 20 Reps-185# Back Squat, then the WOD on the track at Holy Cross High School- 12:40. Got a visit from some friends and hit the skills and spent about 2 hours snatching. My legs (mostly quads) are smoked!

    ReplyDelete
  3. Jay LinebackJune 13, 2009 at 8:36 PM

    Squat - 20 Reps @ 200 lbs
    Didn't exactly hit the WOD... Knocked out 4x50 Air Squats, 75m Sprints w/the Zoey (the dog) in between, then hit the heavy bag for an hour or so.

    ReplyDelete

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