5 Rounds for time of:
15 Pull-ups
30 Push-ups
45 Double Unders
Quote:
"I don't have regrets, there are only lessons. You learn from them, and you become a better person."
-Nicole Polizzi
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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.
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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
7 comments:
Haha great quote by Snookie. Better then "shots!"
6am/7am
Dinger 25:49 scale
Rebecca 23:15 ringrows/knees
Lauren Mer. 23:44 scaled
Nick C 24:55 Rx
Peter W 22:44 Rx
Vinny 16:11 Rx
9:30
Mike T. 15:51 rx
Aimee 27:44 rx
Beth 22:15 preg scale
Jill 28:01 scale
Joy 19:36 scale
Sue L. 23:02 scale
Steph C. 19:06 scale
Jonathan 21:53 scale
Tori 29:19 scale
Manisha preg scale
Susan 24:06 scale
Nooner
Cris 18:46 rx
Fran 24:22 scale
Jen F. 24:59 scale
Bri 24:54 scale
Tim McM 17:40 scale
Erika ?? scale
Jessss 26:52 scale
This looks like such an awesome WOD!! so sad I missed it!
4:30
Kyle W 24:00 su
Beaver 24:34 su
Mike P 16:50 Rx
5:30
Sharon 27:01(3rounds)
Patrick 25:51 Rx
Stasie 25:09 scale
Ryan S 27:15 Rx
Sandeep 27:00 RR SU
Bre 21:12 RR
Laura 17:12 Rx
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