Three rounds for time of:
50 Squats
7 Bar muscle-ups
10 Squat Cleans (105/155#)
Quote:
“If I cannot do great things, I can do small things in a great way”
― Martin Luther King Jr.
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the greater Philadelphia area
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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
2 comments:
Happy birthday Tre! Hope you have a great day!
jbmu = jumping bar muscle ups
pd = parallette dip
9am
Alison 19:09 scale
Megs 16:01 95/jbmu
Anne 18:07 55/pu/pd
Matt B 19:41 135/jbmu
Jason 17:30 115/jbmu
Mike C 22:30 83/pu/pd
Sandeep 19:30 75/jbmu
Jen F 18:15 53/rr/pd
10am
Dave 16:27 115/jbmu
Greg 21:28 115/jbmu
Tracy 18:28 55/pu/pd
Shawna 22:00 35/pu/pd
Jim C 26:20 Rx
Jerry 20:25 135/jbmu
Tom 17:01 95/pu/pd
Joe (LI) 14:13 145/jbmu
Marni 13:50 45/jbmu
Welcome to Joe from Long Island! Great job folks, hope those jelly legs have recovered!
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