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

WOD Friday 24 July 2009

"I'm a fitness whore....if I find something that works I use it." - Coach GlassmanTravis, Jessilyn and Bella (not pictured, but the definite star) session at the PRP Garage.

8x2 Power snatch

WOD:
5 rounds for time:
7 Kettle bell thrusters- 2-1.5poods/2-1poods
7 Burpee box jumps 24"/20"

Skills:
Rope techniques; including John's new fast foot wrap, and straddle L climbs
Tire flips

2 comments:

  1. MaryJuly 24, 2009 at 8:08 PM

    This WOD sucked, especially after taking a week off.

    2rds w/30lb KB of 5 thrusters
    3rds w/45lb barbell and 7 thrusters 7:06

    ReplyDelete
  2. JohnJuly 24, 2009 at 8:10 PM

    3rds w/45lb KB, then last 2rds with 35lb-6:45

    ReplyDelete

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