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

WOD Monday 03 AUG 09

"The time is ripe for a pubilc debate on the double standards that ties our hands in combat while making it easier for the enemy to cut them off."- Captain Roger Hill, former commanding officer, Dog Company, 1st Battalion, 506th Infantry Regiment, 101st Airborne DivisionIts all jerks and snatches!

DROM WU
1 half Gasser
10 push-ups
10 slam-ball
10 PVC OHS

3x5 Back Squat

WOD-5 rounds for time of:
25 wall ball (20/14)
30 pull-ups

Skills:
Ice cream makers
pike progressions
Great article on running shoes vs. running barefoot

6 comments:

  1. CHEERpy TALKAugust 3, 2009 at 9:49 AM

    nice site

    ReplyDelete
  2. Crossfit Fort KnoxAugust 3, 2009 at 6:56 PM

    Thanks!

    ReplyDelete
  3. AnonymousAugust 3, 2009 at 7:22 PM

    Matt-
    We were inspired and did a full gasser barefoot in the grass
    Back squats @ 185lbs
    19:22 on the WOD, that was a good one
    did ok on the pikes too

    ReplyDelete
  4. Crossfit Fort KnoxAugust 3, 2009 at 7:34 PM

    Nice work Matt! You guys are killin it. Running barefoot is where its at bro!

    Carl- 14:52, BS 3x5 225#,235#,245#. My pikes still suck, getting better at front levers with the ice cream makers

    ReplyDelete
  5. MaryAugust 4, 2009 at 7:26 PM

    Backsquat 3x5 145,145,155

    used bands for all pull-ups and used a 9.5 lb medicine ball- 13:27

    ReplyDelete
  6. SianyAugust 8, 2009 at 9:01 AM

    used blue band for all pull ups
    14# med ball (med ball thrusters sub'd for wall balls) ...we have a ball but no wall here! 14:15

    ReplyDelete

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