5 Rounds for time:
20 Box Jumps (20/24")
16 Single KB Lunge (53/70#)
12 Chest to Bar Pull-ups
Quote:
"There’s no shortcut. I’m no accident. People like to say it’s natural. It’s not so. You have to practice and you have to study."- Miles Davis
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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
6 comments:
6 am
Subhan 19:57 sc
Colette 13:10 PU
Danielle G 16:45 rr
Larissa 17:39 25#
Yes 16:40 band 35#
Laura 21:47 35# band
Mike S 20:15 20" 35# RR
Michael C 15:26 20" 35# PU
Kevin B 16:37 strict RR
Mark S 20:19 53#
9:30
Emma S 20:07 11" 18# RR
EM G 17:29 45# banded
ABO 17:21 15" 35# RR
Rachel D 18:26 17" 18# RR
Jackie H 21:16 44# band strict
Jill 21:11 17" band/strict 35#
Steph C 17:32 17" 26#/ banded
nooner
Dan C 15:50 rx
Dave H 18:39 rx
Pam G 12:46 7 C2B
Evan Z 19:17 53#
Meg D 17:15 1/2 step up, 7 c2b/ 44#
Lauren T 12:28 step up
Geoff 17:53 53# 20'
4:30
Jeff 10:39 RX
Samson 15:41 RX
Taylor 18:55
Erika 11:19 44#, 7 pull-ups
Alex Tu 17:24 55#
Erin 11:09 Rax
Freak G 16:57 44#
Meg O 13:18 RX
The Natalie 18:O6 RX+ (55#)
5:30
Rebecca 22:35 44#
Baez 18:20 RX
Keith 20:28 55# pull-ups
Shannon 21:09 44#, banded
Rachel 18:10 44#, 4 Rds
Joe 5. 18:57 RX
6:30
Greg A. 16:29 RX
Emma 19:48 step ups, 35# goblet squats, kip swings
Max 20:41 55#, pull-ups
masters
Alan 12:30 bent over row
Kathy 11:58 step up bent over row
Ina 13:47 banded
Lee 14:20 banded
Terry 12:02 35# kb 8 banded c2b
Gordy 13:02 35# 35# kb 9 c2b
Regina 12:30 bent over row plate jumps
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