7 Rounds for time and calories:
15 Dumbbell Deadlifts (35/50#)
1:00 Air Bike
(Rest 1:00 between rounds)
Quote:
If we don’t change, we don’t grow. If we don’t grow, we aren’t really living.
-Gail Sheehy
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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.
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
9 comments:
6am
Colette 15:30 102 rx
Julia 16:08 78 rx
Kate C 16:26 95 rx
Edwin 17:45 88 rx
Kevin B 17:30 124 rx
Mike C 17:30 83 rx
Mike S 18:48 73 rx
9:30
Gram 18:05 65 rx
Katie 17:51 67 rx
Liz 17:38 60 rx
Em G 17:38 94 rx
noon
Pam 15:53 60 rx
Jill 16:21 80 rx
Alicia 16 80.3 44kb
Rich 16:03 108 rx
Donna 16:09 79 rx
Geoff 16:45 126 53 kb row
Masters Kettlebell
Lee 17:34 76 c2 35#
Linda 16:21 72 35#
Lisa 17:40 38 26
Kathy 16:40 74 26#
Ina 16:35 83 c2 44
Terry 16:35 85 c2 44#
4:30
Jeff 15:15 131.5 rx
Erin 16:32 105 rx
Joe 15:44 100 rx
Alex Tu 16:30 79 rx
Will 16:17 106 45#
Erika 16:45 76 rx
Alex Th 16:29 82 rx
Taylor 16:01 109 rx
5:30
Ben 16:35 71 rx
Danielle C 15:45 76.6 rx
Baez 15:55 101 rx
Gia 16:30 50 rx
Jamie S 16:40 102 rx
6:30
Steph C 16:29 63.9 30#
Edit
Pam hit 104 cals on bike
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