For time:
10-1 Push Press (95/135#)
1-10 Ring Dips
Cash out:
Weighted Pull-up
5-5-5-5-5
Quote:
“The secret to permanently breaking any bad habit is to love something greater than the habit.”
―Bryant McGill
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CrossFit Level 2 January 25/26th... at CrossFit King of Prussia
CrossFit Level 1 Seminar 12/21-12/22 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
5 comments:
6am
Brian 10:16 Rx
Jeff(Detroit Dropin) 14:34 band
Jessie 13:51 65 ring pushup/bandip
Jamie 13:51 ring pushup/bandip
Larissa 13:01 55 ring pushup/jumpdip
Mark 15:22 115
9:30am
Jackie 10:36 65#, box dips
Jill 14:45 75, negatives
Mike C. 12:08 85, box dips
noon
14:51 55 banded
Freaky 19:34 banded last four rounds
Sarah 11:30 55 box dips
Dana H 13:46 rx
Lee 13:41 55 box dips
Pam 14:30 rounds 9-10 box dips
Mega 11:14 75 ring Pushup
Meredith 13:22 75 banded
Evan 12:15 95
The Nat 17:58 3 dips + banded
Shannon 17:30 negatives
Alex Tu 12:55 115
Remer 11:55 Rx
Karen 14:35 75 banded
Erika 15;09 banded 25 db strict press
Jeff 9:04 Rx
6:30
Jorge 12:05 65 box dips
Missy 11:34 60 box dips
Vi 13:34 55 box dips
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