27-21-15-9 reps of:
Toes to Bar
Front Squats (65/95#)
(time cap 13:00 Minutes)
(time cap 13:00 Minutes)
Quote:
“The more you sweat in practice, the less you bleed in battle.”
– Author Unknown
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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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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
5 comments:
6/7am
Briana K 12:57 Rx
King 12:10 Rx
Angelo cap (15:22 95#)
Matt R cap
Mike S cal (15:23 kb squats)
Laura Alt. 9:34 Rx
Jon P 11:44 Rx
Paul Dz cap (16:37 scaled)
Sean B cap (6:44 scaled)
Lauren H cap (14:23 scaled)
Ashley M cap (15:26 scaled)
Alona cap
9:00am
Pam 13:49 (21-15-9) 23# RR
Jill H 13:25 cap TTBA
Jackie12:35 TTBA/GHD
Nicole 13:14 cap 35# TTBA
Brian Ri (21-15-9) 10:30 45#RR
Camille 12:04 TTBA
Mary H 13:09 cap 45# TTBA/GHD
Kevin B 11:33 Rx
Katie 13:25 cap 45# TTBA
Rakia 13:18 cap 35# TTBA
Rob C 13:35 cap Rx
11am
Panos 9:56 Rx
Danial 12:15 95/45 ROM
Daniel 12:42 53#/ROM
Ina 12:32 45#/swings
Kyle 12:13 65#/swings
12:15pm
Mike Sim 9:59Rx
Sepa 13:09 45# TTBA
Pam 10:09 Rx
Dana 11:08 Rx
Denise 11:05 TTBA
Casey 12:00 53# TTBA
Katie 13:09 35# TTBA
Joe M 12:32 65# TTBA
Sarah W 12:27 45# TTBA
Meredith 12:28 45# TTBA
Matt C 12:48 Rx
Karen 10:53 65# TTBA
Laura P 12:17 Rx
Alex 13:00 45# TTBA
1:00 Masters
21-15-9
Toes to Bar (or GHD or Abmat Situps)
Kettlebell swings
Front Squats
Terry 12:53 35#
Jim 9:10 33#
Jodilee 9:07 35#
4:30 PM
Gordy 9:49 75 masters Rx
Ale 12:00 55# TTBA GHD
Oscar 9:27 Rx
5:30 PM
Shawna 13:34 55# TTBA
Silver Fox (OT god!) 13:21 95# BS
Mariana 13:18 55# TTBA (BA)
Therese 13:21 45# attempts
Twinnie 11:33 55#
Kendall 13:21 55#
Alona (14:47 Rx)
6:30
Alan 13:18 65 box sit-ups cap
Cline 13:14 75 ROM cap
Kris 13:44 55 ROM cap
Neil 13:38 ROM cap
Erik 12:43 75 ROM
Matt E 13:25 cap 95 cap
Lindsey 13:19cap
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