CrossFit KOP: W.O.D. 6.25.14

6.24.2014

W.O.D. 6.25.14

Remembering the King and Queen 2013-Kate

Regional Workout- Event 7:

For time:

64 Pull-ups

8 Overhead Squats (135/205)

Quote:

"Nothing ventured, nothing gained."

-Anon

6 comments:

Unknown said...: If you were going to leave your mark on this world what would it be? What contribution would you really want to be known for? How would that effect the state of affairs today? Lastly why are you not doing that now?; June 25, 2014 at 6:10 AM
Paul S said...: "Nobody's gonna roll me. I carry pepper spray and a shiv."; June 25, 2014 at 9:13 AM
Keith B said...: 6:00

Bill 12:10 145 band
Candy 7:46 65 band (56 pull-ups)
Jon P 11:06 145
King 6:58 145
Mark 12:30 75 RR
Nolan 9:30 33 band

Hard and heavy! Great job choosing challenging weights.; June 25, 2014 at 10:26 AM
Paul S said...: Jonathan 5:15 #205FS/Band
Fugo 7:08 #80FS/RR
Steph C. 5:30 #55/Band
Fran 3:15 #25/Band

Lighter Band FRAN!!!; June 25, 2014 at 10:44 AM
Unknown said...: 430
Alex 6:35, 85#
Roman 5:30, 105#
Arieanne 6:30, 53#/sc

530
Anne 6:30 35#/sc
Josh 8:15, 95#
Travis 6:29, 105#
John 8:24, 95#/sc
Rebecca 7:33, 45#/sc
Audrey 6:27, 35#/sc
Joe 5:40, 95#
Dana 7:18, 63#/sc
Jen S ?? 33#
Alona 10:31, 75#/sc; June 25, 2014 at 6:31 PM
Unknown said...: 6:30

Brett 6:27 115#
Nico 8;37 95#
Conn 7:00 95#
Megan 8:01 55#
Matt H 7:30 95# F/S
Derreck 7:34 F/S

7:30

Troy ??
Linda ??
Ryan 6:16 135#; June 25, 2014 at 9:11 PM

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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.

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

6.24.2014

W.O.D. 6.25.14

6 comments:

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