3 rounds for time:
21 power cleans (105/155 lb)
400-m run
Plank hold for time equal to run time
Plank hold should aim to be unbroken
Quote:
“Only those who dare to fail greatly can ever achieve greatly.” – Robert F. Kennedy
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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:
6am
Alex 22:27 135 c2
Brian 18:26 135
Mark21:51 115
Colette 19:30 85 c2
Subhan 24:00 115
Larissa 19:35 65
Julia 23:40 c2
Jess 20:09 85
Tori 20:20 85
Kristen 19:55 65
nooner
Sarah 27:55 65#
Matt P 21:30 125#
Keith 24:25 C2 1000 m
JP 24:00 3# bar/ 26 KB jumps
Edwin 22:50 105#
Pam 19:54 rx
Pete D 27:00 135#
Geoff 17:40 DB Clean 25#
Shannon 22:00 rx
Kevin H 21:05 135#
Matty Bo 24:19 135#
Megs 23:50 75 HPC/ C2 1000 M
Liam 27:00 95/300M run
Dave H 24:04 rx
Rich A 25:30 rx
Yormen 25:00 53#
4:30
Trevor 25:00 1 min plank/ 125#
Mike Mit 21:30 95# c2 1000m
Jeff 18:37 rx
Freaky 24:45 rx
Joe S 24:20 rx
Matt 18:10 115#
Karen 22:05 75# c2 1000 M
Masters
Kathy 20:39 700 M C2 10# MB
Richard 19:33 35# 2000 M run
Deb 20:39 700 M C2 6# MB
Lee 2030 45# 300 M run
Terry 20:30 45# / 300 M run
9:30
Jackie 19:55 c2 53 dual KBDL
Erini 23:20 85#
Mary 24:30 75#
Cate 22:45 c2 1000 M
Aimee 23:05 1-400M/2-300M
Em G 23:45 C2 Bike 85#
5:30
Seth 22:43 135# 1000m c2
Greg 22:30rx
Mike S 25:15 75# 2:00/1:00/1:00 plank
Danielle C 25:15 75# 1000m c2
Danielle G 21:00rx
Kay Bay 20:55 75#
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