15 Rounds for time of:
10 Back Squats (95/135#)
1 Rope Climb (15ft)
*barbells will be taken from the floor
Quote:
"I am who I am today because of the choices I made yesterday.”
-Eleanor Roosevelt
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CrossFit Level 2 January 25/26th... at CrossFit King of Prussia
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CROSSFIT KOP CONTACT INFORMATION
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:
Aimee 19:23rx
Jenna 29:15 rx
Tola 18:16 85/10ft/10rnds
Mary h 21:59 55/10rnds
Jackie 22:40 85/5cal erg bk
Jill h 22:10 65:12rnds
Manisha 23;10 65
Jill a 18:26 rx
Sam Mc 21:43 95
5:15/6a
Brian S 24:05 95/3 pulls (1/2)
Holly F 22:25 10rds 75#
Mike S 28:07 85#
King 21:57 @95
Kevin B 19:49@115
Yex 24:01 85#
Jamie S 18:13 Rx
Mark S 20:21 @115
Dana D 21:55 Rx
Laura S 23:03 box squats@65#/3 pulls
Mike C 22:47 75#
Colin R 26:29 @115
Jeremy =)
Ellie 23:07 75#
Meg O 22:26 Rx
Raymond 26:51 105#
12:15 express
Steph V 17:36 12rds/75#/box/6RR
Meredith 23:52 55/loft
Matt Tax 27:58 10rds Rx
Matt To 19:34 95#
Kevin H 21:47 Rx
Samson 25:16 115
Pete D 22:44 Rx
Tim H 16:28 95/10rds
Pam G 20:45 Rx
Emily G 24:30 75#
Bridget 22:02 Rx
McHugh 28:45 135(8rds)/115(2rds)/105(5rds)/10tt
Frank 24:58 Rx
Masters (10 rds)
Dan 15:15 (53, 12’)
Mom 11:58 (35, pulls)
Terry 15:40 (45, 12’)
Ina 18:24 (53, 10’)
Cathy 16:21 (35, 10’)
Anne b 16:06 (45, 12’)
Dianne 16:30 (53, pulls)
Villanova
Tyler 18:46 (95)
Cate 22:45 (75)
Kira 17:52 rx
Hannah 23:21 (55, rca)
Julia 23:05 (55, rca)
430
Sean 23:05 (5 squats last 5rds)
Jess a 20:30 (55, 2 pulls, 10 rds)
Andrew m 13:45 (10 cal ski)
Marissa 19:38 rx
Micah 24:10 rx
Subhan 21:58 (95)
Rich a 21:36 rx
Mike d 21:16 (75, pulls)
Karen m 22:33 (85)
Mike M 24:40 (95)
Matty bo 30:39 (95)
Roberto 19:09 (95)
Jerry 19:42 (95)
Jess m 21:45 (65)
Mak 24:20 rx
Olan 27:17 (95)
Correction: Raymond = Rahmon 26:51 @ 105#
5:30
Shawna 24:29 75/10rds
Nick C. 22:54 45/8rds
Braden 17:48 115/(2rds short ropes)
Joe S. 19:04 rx short ropes
Randy 19:06 95
Sam B. 18:04 rope pulls
Jeff P. 16:26 rx
Erin M. 20:24 2rds 95/75
Colleen 18:17 75
JP 22:46 rx
6:30
Natalia 24:05 53/RP
Kim 25:46 55DL/RP
Missy 27:20 60/10'
Alex 24:46 80/10'
Erika 26:33 55/12 rds
Bhargav 29:35 75/ATT
Chak 27:37 95/ATT
Arun 17:29 35/RP/10 rds
Sahi 21:51 35/RP
Nah 22:30 35/RP
Steph C. 26:09 65
Eric S. :)
Geoff 23:50 95
Ben B: :)
Anna: 22:@5 63 2 rope pull
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