20 Rounds for time (with a partner):
"you go, I go style"
15 Wallballs (14/20 to 9/10ft)
10/8 Calories Air Bike
5 Thrusters (95/135#)
Quote:
To shine your brightest light is to be who you truly are.” – Roy T. Bennett
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CrossFit Level 1 Seminar - June 29th/30th 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
MATT 95
Tracy 15# 6#
36:00
Jackie 12# 75# to a box
Mary 10# /c 2/ 50#
38:00
Jamie
Colette RX
Cate75# 35:16
Noon
Steph 55#
GORDY 75# 14#
6 CALS
35:58
Pam
Shannon
35:51 rx
Gina 55
Ana 75%
36:13
Dana H, Evan 41:15 women rx
Freaky
The Nat 85#
40:39
Edwin 75# 14#
Rich RX
35:36
Erika
K Bay
10# 55#
39:00
Megze
DD
75#
43:17
4:30
Rakshit 42:04 14# 105# 7 rounds with Paul 3 rounds with Misfits
Karen 65#
May 45# c2
39:10
Nick drop in
smutek rx 34:30
Nick P
trevor
mitt scaled 42:16
Seth 95
DC 75# 10#
45:57
6am
Brian and Bryan 42:58 Rx
Kristen 55#
Jordan 38:30 65# 14# wb
Mark 35:20 95# solo (90 sec rest)
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