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

Tuesday, 24 November 2009

"Who Dares Wins" - Motto of the British SAS
Getting smoked with air squats

Strength

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push Jerk 5-5-5-5-5 reps

WOD

5 Rounds for Time:

10 Strict Pull Ups

10 Ring Dips

10 Push Ups

Post times and weights to comments


2 comments:

  1. RichNovember 24, 2009 at 2:38 PM

    Cut it down to three sets per exercise...
    Shoulder Press: 165,155,155
    Push press: 165
    Push jerk: 175

    WOD: 9:10

    ReplyDelete
  2. AnonymousNovember 25, 2009 at 8:59 PM

    John
    Shoulder Press: 135lbs
    Push Presh: 165lbs

    WOD: 8:03

    ReplyDelete

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