3 Round for time of:
400 Meter Run
20 Dumbbell Snatch (50/70#)
20 Burpees
Quote:
Your best teacher is your last mistake.
-Unknown
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Aimee Lyons
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King of Prussia, Bridgeport
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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.
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
7 comments:
6a.
Ellie 18:19 45
King 17:32 60
Mike s 23:15 40
Sue 15:35 25
Kevin b 14:36 45
Mike si 14:35 row
Justin d 23:36 45
Shari 17:50 25
Theresa 15:40 35
Jeff 19:52 Rx
7a
Joe c 16:27 55
Briana 20:41 Rx
Laura a 14:40 35
Pete 15:09 Rx
Nick c 19:49 rx
9:30
Bekah 17:10 35
Barbara C 25:19 20
Fran 19:19 20
Liz 22:09 15
Emma 19:10 15
Mary 20:57 25
Jill A 18:47 Rx
Manisha 17:44 25
Scott R 22:30
Matt C 20:02
Aimee 17:12 Rx
Cate 18:37 Rx
Jenna 19:42 35
12:15 express
Pam 18:12 Rx
Dana 19:17 40
Rob 19:48 55
Meggan 19:53 30
Karen 21:03 30 200m
-Aimee
330
Julie R 19:20 30#
Shoshana 19:14 12#
Ryan S 17:41 55#
Justin R 21:41 Rx
Brian TR 20:24 45#
Matt e 22:14 60#
Mike 19:41 40# (45 first rd)
Tim P 19:06 RX (+ 800m/rd) nbd
Jenna
TP crushing it!
Danielle 17:19 20#
Ashley 18:27 15#
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