6 rounds for time:
9 Hang squat cleans (105/155 lb)
6 Bar muscle-ups
6/8 Calories Ski Erg
Quote:
“America is another name for opportunity.”— Ralph Waldo Emerson
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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
CrossFit Level 1 Seminar 4/26-4/27 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
3 comments:
9:30
Lenny 21:37 115 banded MU
J spak 18:27 JMU
Steph 24:16 65 low bar
Colette 14:49 3BMU
Monica 20:25 53# Banded Pu
Meredith 21:45 low bar 75
Jackie 22:05 95# low bar
Danielle 17:00 low
noon
Dana H 26:39 rx
Gillian 19:58 low bar 55'Britt 21:58 55 low bar
Keith 26:34 3bmu
Sarah B 26:14 55 low bar
Gordy 23:25 125 #BMUA
Freaky G 22:55 3bmu
Seth 22:30 5 rounds box 136
Ana 21:41 rx
Greg 20:42 5 rounds
6am
Jordan 23:40 95#, hips2bar
Subhan 22:44 7 reps @ 135#, 1MU
Mark 22:57 115, 1MU
4:30
Samson 17:07 115 3bmu
Rakshit 20:12 115 1bmu
Erika 21:32 65 3 low bar
Leah 21:55 75 low bar
Laura 21:48 5 rounds 65 3 low bar
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