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

WOD Tuesday 21 July 2009

"There are three C's in the commercial fitness industry which don't make any sense...Core, Calories and Cardio."
- Adrian Bozman

Sian durning the team WOD at the Level 1 Certification at Rogue Fitness OH








WU:
50ft inch worm - cheek to floor push ups
50ft stradle hamstring stretch
100ft walking lunge
50ft stradle hamstring stretch
50ft inch worm - cheek to floor push ups


WOD:
5 Rounds for time
3 Dead Lifts 315#
6 Handstand push ups (PB EROM if possible)
9 Chest to bar pull ups

*Tabata toe to bar leg raises

4 comments:

  1. AnonymousJuly 21, 2009 at 6:11 PM

    Matt:
    12:16 on the WOD
    2 rnds @ 300#, 1rnd @ 275#, 2rnd @ 225#

    ReplyDelete
  2. JohnJuly 21, 2009 at 9:12 PM

    First 2 rds w/ 305 and last 3rds w/ 285- 10:35

    ReplyDelete
  3. AnonymousJuly 22, 2009 at 6:42 AM

    Kick Ass WOD 7:23. Feeling it in my back a lot more than I thought I would

    Terry

    ReplyDelete
  4. MaryJuly 27, 2009 at 8:12 PM

    Did WOD with 155 deadlift, used assistance bands on the HSPU and completed 3 out of 9 pull-ups w/out assistance all 5 rds- 8:45

    ReplyDelete

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