All for time:
1 Mile Run
then:
15-12-9
Shoulder to Overhead (105/155#)
Chest to Bar Pull-ups
(Time cap 20:00)
Quote:
"Motivation is what gets you started. Habit is what keeps you going."
-- Jim Ryun
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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
8 comments:
515/6:00/7:00
Over 20:00 is reps left.
Kevin B 14:00 (115#)
Mike S 19:37 (95#)
Mike McC. 16:51 (row 2k, 85#, strict pu)
Dana D 19:22 Rx
Lauren C 18:45 (9#5, pu)
Danielle G 20:14 scaled
Mike Sim 14:17 (row 2k)
Ellie H 17:53 (90#, pu)
Ben M 19:15 (115#, pu)
Orell M 20:18 (115#, strict pu)
Mark Sp. 19:00 (115#, pu)
Joe C 19:19 (135#)
Kate K 20:13 (85#)
Dave B 20:15 (125#, pullups)
Correction Danielle G used Rx weight 105#
Slayer!!!!
9:30am
Edwin 19:20 Rx
Cameron H 19:35 purple band 75#
Meggan L 20:03 75# pu rom
Jill H 20:12 95#
Mary H 20:12 75# pu rom
Kevin H 19:31 115#
Laura S 16:04 green band pu 53#
Brendan M 20:18 purple band 125#
Tori 16:43 65# pu
12:15pm
Erika L 20:09 row/ 75# PU
Yolanda bike/ 17:26 55# green banded pu attempts
Sarina 20:04 68# black band pu
Nicole 800m 15:40 70# red band
Jon (drop in) 19:06 135#
Josh 15:20 145#
Joe M 18:45 115#
Panos 16:58 Rx
Angelo 15:30 135#
Rich A 15:25 Rx
Pete D 19:18 115#
Pam G 14:42 pu
Steph C 19:17 75# pu
Correction Kevin H. Used 135#
630
Neil 19:54 rx
Cline 17:58 (115/pu)
Helen 20:09 (65/pu)
Gia 19:34 (55/band)
Matt e 20:07 rx
Mike c 16:08 (105)
Conn 18:09 (105)
Sarmad 19:22 (85/band)
730
Mike r 15:29 (115/c2b)
Dave 20:08 rx
Erik 17:15 (95/pu)
4:30
Remer 17:51 Rx
Alicia-Marie 20:30 Rx
Raj 20:18 PUrom
Shwana 20:22 85 PUrom
Giuls 20:05 Rx
Jill A 16:59 Rx
Ashley C 17:55 40 band
Ina 18:22 55 band
5:30
Alona 20:10 95 PUrom
Jenna 20:14 PUrom
Chris S 19:38 135 PUrom
Stephanie Mc 20:03 85 PUrom
Mark St 14:37 135 PUrom
Mark C 17:29 135 PUrom
Alison 19:58 85 PUrom
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