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

WOD Friday 18 SEP 09

"Many of life's failures are people who did not realize how close they were to success when they gave up." - Thomas Edison Carl- At Home Bergen Peak Evergreen, Colorado

Strength:Power Cleans 5x3

WOD: 5 rounds for time of:

8 Handstand Push Ups

8 L Hold Pull Ups

8 Ring Dips

8 Push Ups with hands rotated backwards

2 comments:

  1. MarySeptember 18, 2009 at 2:28 PM

    Power Clean: 5x3 95,100, 105, 110, 110

    WOD: 11:35 HSPU w/ bands,and assisted L-pull ups

    ReplyDelete
  2. CWSeptember 20, 2009 at 1:48 PM

    Got to the gym 20 minutes before closing time - bad planning!

    WOD: 12:17
    Rounds 1 and 2 with HSPU, rounds 3-5 with very elevated head-crusher push ups. All rounds with leg-tuck pull ups and bar dips; still have to work on the actual l-pull.

    ReplyDelete

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