W.O.D.
Triple Modality W-W-G
21-18-15-12-9-6-3-1
DeadLifts (135) (95)
DB Push Press (30) (20)
Box Jumps 19"
and...Tabata Squats
Tonya-23:31/13
Margaret-23:26/11
Katie-23:16/10
Tina-22:59/9
Eric-28:45 /8
Lisa-28:20/5
Frank-24:20/5
Nicole-21:43/10
Trisha-21:59/11
Lindsay-22:27/10
Orla-21:50/12
Erika-21:43/12
Hanna-22:34/12
Jason-22:22 (rx'd)/12
Aimee-12:43 (rx'd)/17
Remember the deadlifts are crucial for developing STRENGTH!!!
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Aimee Lyons
crossfitkop@gmail.com
973.885.8728
http://www.crossfitkop.com/
King of Prussia, Bridgeport
the greater Philadelphia area
Pennsylvania
crossfitkop@gmail.com
973.885.8728
http://www.crossfitkop.com/
King of Prussia, Bridgeport
the greater Philadelphia area
Pennsylvania
Disclaimer
The thoughts and ideas expressed on this blog and the comments are just that (thoughts and ideas to spur conversation, debate and community). CrossFit KoP and the Coaches associated with it provide information that is of general nature and is provided for educational purposes only. None of the information or services provided by CrossFit King of Prussia is to be taken as medical or other health advice pertaining to any specific health or medical condition that maybe had. The information and services provided by are not a diagnosis, treatment plan, or recommendation for a particular course of action regarding health and is not intended to provide specific medical advice.
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World Class Fitness in 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.-Greg Glassman
2 comments:
I'm going to beat your time in 6 months Aimee!! Great session yesterday. See you later for another!
Big O
you have to rx'd before you can beat her big o. lol.
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