6 Rounds for time:
10 Thrusters (65/95#)
10 Hang Power Snatch (65/95#)
Quote:
It's not who you are that holds you back, it’s who you think you’re not.
-Anonymous
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crossfitkop@gmail.com
973.885.8728
http://www.crossfitkop.com/
King of Prussia, Bridgeport
the greater Philadelphia area
Pennsylvania
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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
8 comments:
6am
Vin 15:50 Rx
Rye 11:11 Rx
Kate C. 12:13 Rx
Laura 14:25 Rx
Andrea B. 13:34 Rx
Klutch 10:28 75#
Nora 15:35 35#
Kathleen 17:38 45#
Ellie 14:17 45#
Justin R. 14:56 75#
Brian H. 17:45 45#
Mike S. 19:18 53#
Brian E. 19:30 75#
Big Welcome to Brain E. and Brian H.!! Great job pushing through this wod, doing two movements that neither on had ever done.
Shout out to our "new" coach Jason. He ran a solid warm up for the 6am'ers, I think he may be a keeper.
Vin said...
7am
Erika 15:10 5rds/65
Mark 18:45 Rx
Pete 13:52 Rx
Dana 17:09 35#
Beth 12:01 #35
Diane 12:15 RX
Dianne 18:03 #35
Aimee 11:07 RX
David C. 14:445 #55
Chip DNF
Alison K. 11:11 RX
Barb 12:34 #45
Susan 11:46 #45
Sue L. 16:24 #35
Steph C. 15:29 #35
Beaver 15:45 #75
Joy 9:29 #65
Shannon 13:43 #45
Kara 11:27 #33
Eileen Form
Good stuff today. Lots of people upset about their snatch form. The Snatch is the most difficult lift in the WORLD. It takes years and thousands of hours to be truly efficient at it. Of course your form is going to revert to your old habits during an intense crossfit workout. You all did great, and should be proud of yourselves. We offer 6 Bridgeport Barbell Classes a week that you can come to and work on technique and form.
I was 35#
3:30pm
JZ 14:32 65#
Joe G 16:40 75# 5 RDS
Fab 14:46 85#
Gavin 18:38 65#
Mike T 10:58 rx
Great job to our HPS & Thruster First Timers - Gavin & Joe G!
Anne B: 10:47 (15# box)
Regi: 11:15 (35#)
Joe C: 17:44 (75#)
Roman: 14:44 (75#)
WW: 16:50 (65#)
Ph: 17:12 (Rx)
Brian: 17:02 (85#)
Stacy H: 12:46 (35#)
Tom: 16:30 (65#)
5:30pm
Heather 12:45 55
Bob 17:46 5rds 65
Sandeep 16:40 4rds 65
Luke 16:33 65
Shawn 16:29 Rx
Derrick 17:09 Rx
Oleg 20:08 Rx
Kyle 14:45 15#DB
Agam 14:08 65
Jill 13:04 35
Shawna 18:45 5 rds 35
Denise 14:27 55
6:30
Johnny 16:39 Rx
Mike C 22:57 68
George 16:05 55
Bre 14:42 55
Conn 16:47 65
Brett 13:55 85
Matt G 21:55 75
Kelly G 18:32 40
Brendan 13:30 45 form
Rob D 14:20 45 form
Dave N 13:38 75
Colin 17:29 45 form
Liz 14:04 35
Nice on this long grinding couplet! Welcome to Brendan Colin and Rob! All three went through their first class tonight!
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