5 Rounds for time of:
10 Thrusters (95/135#)
12 Lateral Burpees Over the Bar
20/25 Calories Row
Quote:
If you are not willing to risk the usual, you will have to settle for the ordinary. – Jim Rohn
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Aimee Lyons
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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.
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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
5 comments:
Subhan 27:00,#95
Alex 22:50, #95, regular burpees
Selby 26:25,#95
Mark 24:16, #95
Kaitlyn 20:24,#65
9:30
Kristen 22:02 60#
Larissa 23:25 55#
Mary 22:42 55# reg burpee
Jackie 19:20 c2 95# front squat athletic burpee over DB
Erini 19:42 65#
Jessie 23:03 65#
Monica 22:26 43# 15 cal
Noon
Pam 18:00 rx
Edwin 22:13 75#
Freaky 20:36 85#
Pete D 20:57 115#
Dana D 23:07 85#
Kevin H 20:44 115#
Tori C 25:19 60#
Rich A 21:39 rx
Dave H 19:47 115#
4:30
Smutek 22:40RX
Jamie 19:14 rx
Danielle G21:16rx
Alona 20:39 65#
Shannon 20:4540# DB
Jeff 16:21rx
Lauren 17:49 75# FS/BOL
5:30
Kevin 27:30 15 calorie 75#
Lil D 22:49 65#
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