For time:
7-6-5-4-3-2-1 reps for time of:
Bar or Ring muscle-ups
– Row 250 m after each round –
Quote:
"Tell me what you eat, and I will tell you who you are."
- Jean Anthelme Brillat-Savarin
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CrossFit Level 2 January 25/26th... at CrossFit King of Prussia
CrossFit Level 1 Seminar 12/21-12/22 at CrossFit King of Prussia
CrossFit Level 1 Seminar 4/26-4/27 at CrossFit King of Prussia
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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.
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
4 comments:
Larissa - 23:12 10# weighted pull-up/ring dips
Brennan - 24:52 10# banded weighted pull-up/banded ring dips
Bill - 26:01 banded strict pull-ups/banded ring dips
Chloe - 17:22 2-orange bands bar MU's
Jackie 23:36 (BMU/JBMU/Hips to bar)
Mary 24:12 (JBMU/Band)
Aimee 17:41 Odd BMU/Even RMU Rx
Gordy 17:11 banded BMU
Gillian 12:26 duel hips to bar C2 500 M
Pam 19:37 BMU rx
Dana H 15:35 Odd BMU/Even RMU Rx
Evan 20:11 BMU rx
Edwin 14:41 banded / non banded hips to bar
Gent 17:30 hips to bar
Shannon 14:00 BMU Rx
Megs 14:47 duel ba MU
Masters
3 rounds of:
3 Rounds:
5 Pullup/BMU/RR
7 Push ups
9 Air Squats
then
350 M Row
Kathy 18:26 RR/JMBU / 2 AB
Terry 24:50 rds/ kipping pull-ups
Teresa 24:17 JMBU pushup banded + 1 AB
Ali 23:12 4 rd JBMU
Lee 19:56 JBMU/ band pushup
Lisa 19:25 JBMU
Barb 22:34 banded PU
Jordan 16:35 banded pullup
Richard 22:50 banded pullup
4:30
Grace 16:03 Rx RMU
Carol 14:10 (H2B)
Jeff 10:11 Rx BMU
Freaky G 17:27 (17 BMU)
Dave H 17:46 (5-4-3-2-1-1-1 BMU)
Rich A 12:13 Rx RMU
Corbin 11:47 C2B
Korynne 12:49 (5-4-3-2-1-1-1)
Nat 17:41 (Gymnasty Skills)
5:30
Greg 16:19 Rx (Odd BMU Even RMU)
Seth 13:20 (3x RKBS 1 Arm)
Mitch 17:25 (Kip Swings)
Rakshit 15:30 (20 BMU)
Lil D 16:28(H2B)
Sravanh 17:52 (Jumping Dips)
Sai 20:14 (Skill Practice)
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