3 Rounds for time of:
40 Calorie Row
20 Handstand Push-ups
10 Box Jumps (24/30")
Quote:
“Nothing really worth having comes quickly and easily. If it did, I doubt that we would ever grow.”
– Eknath Easwaran
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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
5 comments:
7a
Laura a 23:56 15 HSPU
Joe c 23:49 1abm
Anna 19:43 20step/lsitp 20
Kate k 23:09 2abm
5:15a
Kevin B 14.21 Rx
Mike San 20:55 10 kick ups/10 on box
Mark Sp 18:26 10 HSPU/ 3abm
John K 16:55 Rx
Theresa L 16:14 Rx
6a
Ben M 18:50 10 HSPU/2 abm
JP 17:44 Rx
Raj 19:05 2abm/20"
DD 16:49 Rx
Ellie 18:09 10 HSPU/2abm
Matt R 2 rds/ 10 HSPU/3abm
Jeff 18:15 10 HSPU/Stink bugs/2abm
9:39 am
Aimee L. 13:18 Rx
Jackie H. 18:33 Sc HSPU
Mary H. 20:24 2abm,15,10,10 HSPU
Kevin H. 19:18 2 abm,10 HSPU
Ryan Alex 21:41,box hspu
Brendan M. 24:12 2 abm,10 hspu
Jill H. 23:09 2 abm
Meggan L. 19:37 10 ku's 20"box
Gordy
12:15 exp
Rich A. 15:41 Rx
Rob C. 12:52 10 HSPU 2 abm
Andrew C. 11:27 Rx
Pam G. 17:03 Rx
Miranda H. 18:00 Sc
Tim H. 15:11 10,5,0 hspu,24" box
Erika L. 16:11,2 abm,10 hspu
Nicole R. 18:46 3 abm 13" box
Mike S. 16:08 Rx(f)
Keara S. 17:06, 1&2 abm
Gordy
630pm
Mark stipka 12:56(2ab)
Caitlyn 18:38(shake push ups, 13")
Mike c 14:04 (3ab x 10)
730pm
Neil 18:01 (3ab x 10)
Julie foucher 17:55 (step ups,25# l sit)
4:30
Giuls 19:18 Rx
Regi 16:56 Rx
Mooney 13:04 Rx
Katie 16:15 2ab x 10
Mike M 16:50 20#SDP
Mike R 14:46 Rx
TJ 18:23 1AB
5:30
Maggie 14:58 Rx
Alicia-Marie 15:44 2ab x 10
Alona 18:21 boxHSPU
Matt E 16:05 45#SDP
Matt B 16:33 35#SDP
Josh P 17:21 2AB x 10
Brian R 17:45 20#SDP 20"
Donna 14:46 15#SDP 20"
Natalie 17:16 15#SDP 20"
Mike H 16:47 1AB
Jess M 15:24 2AB x 10 20"
Aileen 15:45 boxHSPU
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