Three rounds for time of:
12 Front squats (95#/135#)
12 Burpee pull-ups
Quote:
"You will do foolish things, but do them with enthusiasm."
- Colette
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CrossFit Level 2 January 25/26th... at CrossFit King of Prussia
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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.
Hits
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
3 comments:
9AM results (bjp = burpee jumping pull-ups) + 1 min max sit-up cash-out x 2:
Sheng-Ching 12:18 (68#, bjp) 28/27
Mike S. 12:01 (75) 22/21
Mel 8:24 (80#) 37/36
Tamas 8:56 (95) 22/23
10AM results:
Tom S 9:38 Rx 30/27
Shawn 6:28 Rx 37/36
Liz 10:58 (53#) 33/34
Tim H 9:58 (95, bjp) 23/23
Drw N 11:00 (65#, bjp) 22/20
Alex 8:19 (45#) 27/30
Mark 8:09 (95#) 25/22
Patrick 4:32 Rx 32/32
Kara 6:51 (35#, bjp) 29/28
Sandy 9:48 (45#,b jp) 25/29
Nicole Mc 8:36 (35#, bjp) 26/28
Justin K 6:08 (95#) 34/34
Jess C 8:45 (73#, bjp) 36/35
Cindy 6:37 (35#, jp) 29/32
Great job everyone! Welcome to Patrick and Kara visiting from CrossFit 847 in ChicagoLand, awesome to have you join us this morning!
Fun class this morning Jeff! Tamas- it was nice meeting you! We'll have to car-pool in the bad winter weather! And happy birthday to Mrs. Peterbutt, Lindsey! Hope you have a great day.
Aimee and Jeff and the 10am crew:
Thank you for letting us join your class. It was awesome to meet all of you and get a WOD in. Keep up all the hardwork. If you are ever in Chicago/Evanston area look us up. You are welcome to drop in for a WOD.
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