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

WOD Friday 14 AUG 09

"Here at Globo Gym, we understand that "Ugliness" and "Fatness" are genetic disorders, much like baldness or necrophilia, and it's only your fault if you don't hate yourself enough to do something about it." - White GoodmanThank you Practice CrossFit and Derby City CrossFit for hosting an awesome Nutrition class and WOD last Saturday.

Thanks to Arbie and Missy from DCCF for the great photos and video clips from Saturday, 08 AUG 09. Check out the pictures and video along with a lot of Arbie’s other media at his website http://www.louisvilleinfocus.com/

WU:
DROMs
CFWU x3
25" Hollow to superman rolls

3x5 Over Head Squats

WOD:
"Nasty Girls"
3 rounds for time:
50 Squats
7 Muscle-ups
10 Hang Power Cleans (135#)
Post time and if scaled to comments.

Skills:
Ring Push-up variations

6 comments:

  1. WatsonAugust 14, 2009 at 3:44 PM

    exhausting WOD. time 10:29 prescribed

    ReplyDelete
  2. Crossfit Fort KnoxAugust 14, 2009 at 4:13 PM

    12:42 as rx'd. ugh.

    ReplyDelete
  3. AnonymousAugust 14, 2009 at 5:02 PM

    Matt-
    12:29 on the WOD

    OHS
    5@ 95#
    5@ 115#
    3@ 135#

    ReplyDelete
  4. MaryAugust 15, 2009 at 3:45 PM

    75# on hang power cleans and modified MU 7:13

    ReplyDelete
  5. MaryAugust 15, 2009 at 3:47 PM

    OHS 3x3 85, 95, 100

    ReplyDelete
  6. SianAugust 17, 2009 at 7:46 PM

    13:27
    Modified to hang snatches 45#
    Assisted MU

    OHS Max 70-75-80-85#

    ReplyDelete

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