4 Rounds for time of:
15 Chest to Bar Pullups
12/15 Calorie Row
15 Power Snatches (65/95#)
15 Burpees
Quote:
"It is health that is real wealth and not pieces of gold and silver."
-Mahatma Gandhi
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CrossFit Level 1 Seminar August 16/17 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
6 comments:
6am
Tucker 30:53 Rx
Larissa 26:16 45#
Leah 24:09 jumping 20”/ 55#
Brennan 32:50 12 C2B (last round jumping 20”)
Kevin 30:30 jumping from floor
Jess 19:04 banded (green and orange) 3 rounds
Tori 18:34 banded (green and purple) 55#/ 3 rounds
7am
Alex T 26:24 3 rounds Rx
Aimee 21:38 RX
nooner
Chloe 22:28 10 C2B
Edwin 25:11 10 strict banded pullup
Keith 22:53 Pullup/Push Press 95#
Pam 20:30 10 C2B
Megs 18:09 31# power snatch (10 reps) 10 strict pullup band athletic burpees
Geoff 25:11 75# / 10 c2b attempts
4:30
Jeff 19:36 Rx
Nat 23:32 Rx
Camila 26:55 35#/ jumping C2B 24”
Josh M 21:56 10 C2B/ 75#
Graysen 25:52 jumping 20”/ 55#
Maddie M 25min jumping 24” (10 reps)
Mike M 26:57 65#
Mae 26:06 RR/ PVC snatch/ athletic burpee
Trevor 29:49 Rx
Karen M 26:35 jumping 17”/ 55#
6:30
Ulises 25:53 jumping 24” (10 reps)/ 75#
Josh 27:12 jumping 17”/ 75#
Steph 25:30 jumping 20”/ 55#
Maya 22:45 jumping 20”/ 19#
Sarah P 25min reg jumping pull ups (10 reps)/ 11#
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