4 Rounds for time of:
15 Kettlebell Swings
20 Box jumps
250-m Row
♀ 35-lb KB, 20-in box
♂ 53-lb KB, 24-in box
Quote:
“Today I will do what others won’t, so tomorrow I can accomplish what others can’t.” —Jerry Rice
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CrossFit Level 1 Seminar - June 29th/30th at CrossFit King of Prussia
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Aimee Lyons
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973.885.8728
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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:
6AM
Bryan 10:20 RX
Colette 9:05 RX
Brian 11:17 RX
Alex 12:51 RX
Julia 11:55 17"
John 14:29 RX
Tori 12:28 RX
Larissa 11:56 7 strict pull-ups
Jessica 12:45 RX
9:30
Leda 11:36 13 in
Erini 12:49 rx
Em 11:46 rx
Jackie 12:14 rx
Monica 13:39 13 in 26#
Shannon 10:56 rx
Ben 10:31 rx
Cate 11:31 rx
Aimee 14:06 rx
Mary 12:25 17 in 26#
nooner
Pam 10:21 rx
Edwin 13:09 44#
Keith 10:05 rx
Rakshit 13:42 rx
Matt P 13:02 rx
Lauren 12:05 17"
Matty Bo 13:02 rx
Meredith 12:49 10 jumps/20 steps alternating
Dave H 11:32 rx
Rich A 11:10 rx
Geoff 10:49 45# plate 53# russian
Masters
Terry 14:40 13" 26#
Mae 13:06 26# 5 "
Kathy 13:27 SA 18/ 3" 500 M C2 bike- 15 BJ
Lisa 15:12 13" 26# 15BJ
Richard 15:02 11" 26# 15 BJ
Gordy 14:42 rx
5:30
Julia 12:19 RX
Little D 12:36, 3rds-stepups,13”
Jamie 11:09 RX+, 53#
Greg 10:52 RX
Danielle 11:50 RX+, 53#
Steph 14:02, 17”
Kaitlynn 13:11
4:30
Lenny 13:08 RX
Smutek 11:11 rx
Freaky 12:25 rx
Jeff 9:16 rx
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