All for time:
3 Rounds of:
30-Calorie row
30 Burpees
Rest 3:00
3 Rounds of:
20-Calorie ski
20 Toes-to-bars
Quote:
Hard things take time to do. Impossible things take a little longer.
— Percy Cerutty
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CrossFit Level 1 Seminar August 16/17 at CrossFit King of Prussia
CrossFit Level 2 November 1st and 2nd
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Aimee Lyons
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973.885.8728
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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:
Bill 31:00 K2C
Brennan 30:07 K2C
Ethan 30:49 RX
Erika 28:52 Flag pole
Ben 20:44 RX
Alex 24:22 V-ups
Leah 30:02 tuck-ups
9:30
Chloe 26:39 12 ttb
Shannon 23:38 v ups
Jackie 25:04 20 burpees vups
Abby 27:38 10 rom tbb (1 round 20 burpees)
Mary 22:02 20 cal 15 burupees 12 ski 10 ttb
Sydney 26:06 20 burpees 10 ski 10 ttb
John 25:44 10 ttb
Colette 21:56 vups
Noon
Eric 28:05 Rx
Emma E 25:10 25 reps/ cals for row+ burpees and 15 reps/ cals for ski + TTB
Julia C 25:22 20 burpees/ 25 cal C2 instead of row/ 20 ab mat sit ups
Edwin 24:50 32 cal C2 instead of row/ v up
Freaky 27:19 Rx
Ali 28:25 half v up+ half TTB attempts/ 25 cal row and 25 burpees
Pam 26:24 Rx
Erini 32:39 Rx
Rich 27:21 Rx
Noah 27:28 half v up and half tuck up
4:30
Em G 25:42 half ROM TTB+ half tuck up
Matt P 25min Rx
Grace 23:57 Rx
Mae 25:38 C2 instead of row/ 10 burpees/ 15 cal ski/ mountain climbers
Jeff 21:14 Rx
Korynne 25:38 C2 instead of row/ strict burpees/ mountain climbers
Adrian 25:58 Rx
Karolina 26:58 20 burpees/ 15 cal ski/ 15 toes to pole
Jamie L 26:17 ROM TTB
Graysen 27:50 tuck ups
Karen M 26:24 20 cal row/ 20 burpee/ alt rom and full TTB
Mike 26:42 rom TTB/ 20 cal row/ 20 burpees
6:30
Josh 28:43 half rom+ half toes to pole
Ulises 28min rom
Steph 28:18 rom/ 20 cal row (1st rd did 25 cals)/ 20 burpees (1st rd did 30)
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