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

WOD Thursday 13 AUG 09

"Do not follow where the path may lead. Go instead where there is no path and leave a trail."-Harold R. McAlindon(also attributed to Emerson and others) 2 WODs Today! Happy Post Organizational Day!

WOD 1:

DROMs WU

3 mile run (Post Org Day- so most of you will hit this at 0600)
Post time to comments if running separate from Post Run.

WOD 2:

CFWU x3

Attempt 2 trophy WOs (see accolades page)
Post trophy attempted, time or reps to comments and whether or not you acheived the trophy (If you do not video you will need a voucher)

Skill:
3x Max time of L-hang progressions (tuck- hang, L-hang, v-hang)

3 comments:

  1. AnonymousAugust 13, 2009 at 5:12 PM

    Matt-
    Didnt get a chance to check the site before the gym. Made up our own WOD.
    "Orangutan Special"
    3rnds of
    95lbs push press, start from the floor on ea one, 12reps on 1st rnd, 9, the 6
    up ladder down rope, up rope down lader
    20 box jumps at 24"
    9:18

    Strength: deadlift and bench 2 x 3
    315 on deadlift and 220/205 on bench

    Skill: muscle ups, skin the cat and pikes

    ReplyDelete
  2. SianyAugust 13, 2009 at 5:58 PM

    Attempted the 500m Row and 1/2 BW DB Thrusters. Carl, Rich and I all need a re-do. The trophies are still up for grabs. Great Org day - was a lot of fun!!

    ReplyDelete
  3. AnonymousAugust 14, 2009 at 5:10 AM

    John

    Knocked out the three miler with the post
    Strenth 5x5 deadlift 245
    WOD 1 pull up on the min, made it to 13
    Skills muscle ups

    ReplyDelete

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