For time:
50 GHD Sit-ups
40 Overhead Squats (65/95#)
30 Burpees
20 Handstand Push-ups
10 Bar Muscle Ups
Quote:
"The beginning is always today."
Mary Shelley
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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.
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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
Kaitlyn 16:00 low bar mu
Subhan 15:00 75# 2ab 5bmu
Kristen 15:12 sc
Tori 14:23 45# box pu, low bar mu
Jess 16:51 55# 3ab, low bar mu
Alex 14:15 65# 2ab, 5bmu
Larissa 15:27 35#, 2ab, low bar mu
nooner
Gordy 113:11 45# C2B ABMAT situps
Dana H 12:00 rx
Taylor 15:23 25/25 GHD/ABmat 45 seated press 10 strict pull ups
Gina 13:14 3 AB 55 jbmu
Carl 10:02 rx
Meredith 12:34 JBMU 1 AB 1 Plate
Shannon 15:36 Seated DB Press 25# ******FIRST BMU****** Congrats
Jessie S 12:39 45# seated DB Press/ RR ABMAT situps
Mark S 13:58 75# ABMAT situps
Kevin H 12:58 FS/ 1/2 sit up1/2 GHD
Keith 11:50 ABMAT situps
Dana D 15:39 "I forgot what i did"
9:30
Aimee 10:23 rx
Cate 15:00 rx
Colette 10:20 Box Pushup/20 strict pull ups
Erini 18:10 55# 2 mins HSPU/ 5 BMU
Mary 17:45 45 GHD/45#/10 HSPU BMU attempts
Geoff 13:47 abmat situp/ back squat seated press 25# C2B
4:30
Jeff 10:10 RX
Matt P 15:10 chest to bar
Graysen 12:05 sc
Edwin 11:41 75# 25# DB low jumping
Joe S 14:40 rx
Sarah 12:48 sc
Freaky 15:03 some BMU
5:3-
Kevin 18:35 sc
Nick 13:14 sc
Lil D 13:52 55# 2ab ow jumping
Kaybay 17:00 1/2 1/2 GHD 35# 3ab
Greg 13:29 rx
Jamie 14:42 3bmua
Scientist 10:33 high bar jumping
Megs: 12:34 55# jmu low bar
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