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

WOD Friday 21 AUG 09

“Men don't follow titles, they follow courage.”- Mel Gibson as William Wallace, BraveheartMary and Chris battle with "Randy"
DROM/CFWU

Strength:
3x5 Front Squat
Burn out set of Over Head Squats 10-15 reps

WOD:
7 rounds for time of:
7 DB Hang Power Cleans (45#/20#)
7 Box Jumps (24"/20")
7 Ring Dips
Post time to comments.

Skills:
Kipping

**Checking in on Rory Hanlin's blog, I ran across this extremely good, short, succinct response to the USDA's dietary advice for Americans. Click here for the full article posted on OPT's blog. Get the word out!

** Wednesday, 26 AUG 09 @ 1200 - Upstairs Gammon Gym - Want to lower your row times? Want to score higher on your FGB? Be at Gammon next Wednesday when 2LT Chris Morrow will be teaching a rowing clinic for our skills session. Chris has 6 years rowing experience in Austin, Texas and rowed at the collegiate level at Oklahoma City University. Let's have max participation!

5 comments:

  1. MaryAugust 21, 2009 at 2:36 PM

    3x5 front squat- 125#, 135#, 140#
    Overhead squat 9x85#, the 14x75#, went a bit too heavy the first set, so I went down so I could get in all 10-15 reps! WOD as rx'd-10:19 ( a little short on my dips but did them all w/out assistance)

    ReplyDelete
  2. HarleyAugust 21, 2009 at 8:03 PM

    7:37 Rx'd

    ReplyDelete
  3. CodyAugust 22, 2009 at 9:36 AM

    8:54

    ReplyDelete
  4. CWAugust 22, 2009 at 12:43 PM

    7:46

    ReplyDelete
  5. richAugust 22, 2009 at 8:01 PM

    9:14
    35 lb db cleans
    SMOKER!

    ReplyDelete

Subscribe to: Post Comments (Atom)