CrossFit KOP: W.O.D. 2.12.12

2.11.2012

W.O.D. 2.12.12

Annie
50-40-30-20-10
Double unders
Sit ups

then:
Max Pull-ups

Quote:
"He who hesitates is lost."
– Proverb

1 comment:

Melanie said...: Time for WOD, max pull-ups

9am popsicles

Mike V 7:07, 39
Jay 14:23, 11
Lauren 11:19 (SU), 5 blk band
Erika 11:10, 7
Kim C. 10:54
John C. 5:59, 27
Paul 15:54, 18 purple
Peter 7:54, 10
Leslie 15:00 (SU), 13 blk band
Linda 14:36 (SU), 10 blk band
JR 11:06 (SU), 8
Jennifer A. 7:37, 20
KSB 11:24, 13
Dianne 13:57 (SU), 8 green band

10am icicles

Jen Sch 8:05 (SU), 16 green band
Jamie Sch 15:27 (SU), 5 green band
Kristin T. 7:27, 11
Keith 7:57, 30
Anja 13:51 (SU), 6 green band
Matt G. 13:24 (SU), 11
Jason B. 8:54, 25
Dan L. 11:12 (SU), 8
Jess C. (sub-back ext) 11:07
Scott 12:16 (SU), 13 green band
Cline 10:56, 21 green band; February 12, 2012 at 11:45 AM

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.

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

2.11.2012

W.O.D. 2.12.12

1 comment:

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