8 Rounds for time of:
8 Deadlifts (165/245#)
8 Shoulder to Overhead (80/115#)
8 Knees to Elbows
8 Deadlifts (165/245#)
8 Shoulder to Overhead (80/115#)
8 Knees to Elbows
Quote:
“If you fell down yesterday, stand up today.” —H.G. Wells
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the greater Philadelphia area
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crossfitkop@gmail.com
973.885.8728
http://www.crossfitkop.com/
King of Prussia, Bridgeport
the greater Philadelphia area
Pennsylvania
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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
7 comments:
6am
Alex 21:58 Rx
Subhan 18:28 185# hex/ 105#
Larissa 18:02 115#/ 165#/ ROM
Brennan 20:55 165#/ 105#/ ROM
Anthony 21:15 115#/ 65# ROM
Ethan 21:53 225#/ 95#/ ROM
9:30
Mary 12:15 6 rounds 115#/ 55#/ ROM
Jackie 14:39 knee-up
Cate 17:40 Rx
Aimee 6:11 5 rounds 153#/ 73#/ v-up
Noon
Abby 15:52 53#/ 103#/ ROM
Ben 13:03 88# press/ v-up
Keith 19:05 225#/ 95#
Pam 14:49 Rx
Sarah 18:41 135# and 115# DL/ 65#/ ROM
Gent 15:28 135#/ 65#/ ROM
Chloe 16:30 145#/ 70#/ ROM
Shannon 13:53 Rx
Edwin 21:02 Rx
Megs 8:12 44# KB/ 30# DB/ v-up
Gordy 14:52 trap bar
I wish it could be 165# but 65# overhead! 😂
Shoot my bad🤣
4:30
Matt D 17:20 225#/ 115#
Matt B 20:50 Rx
Matt P 12:27 women’s Rx
Jeff 12:06 Rx TTB
Grace 11:07 135#/ TTB
Trevor 19:06 6 rounds ROM
Korynne 15:32 Rx
Camila 10:30 42#/ 21#/ knee raises
Nat 15:18 145# hex/ 75#
Freaky 12:55 Rx
Eric 16:40 225#/ 115#
Karen 14:08 145#/ 65#/ ROM
Graysen 15:22 135#/ 55#/ ROM
Mike 12:27 womens Rx
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