3 Rounds for time of:
400 Meter Run
15 Deadlifts (205/315#)
15 GHD Sit-ups
Quote:
“A man too busy to take care of his health is like a mechanic too busy to take care of his tools.”
~ 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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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.
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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
7 comments:
Theresa 14:20 (125)
Ellie 14:54 (105/ROM)
Lauren C 16:36 (145)
Kevin 12:20 (165)
Danielle 14:31 (135)
Sarah W. 18:18 (row,105,rom)
Laura A 14:18 (165)
Nick C 23:37 (275)
Joe C 17:34 (255)
Paul 19:10 (185, ROM)
Sean B 18:00 (85, ROM)
Jenna 15:08 (155)
9:30am
Bekah 14:08 row/135/su
Mike Si 15:49 row
Mary 17:15 65/su
Nicole 19:29 85/su
Jill Hi 16:58 185#
Rajiv 16:51 115/su
Karen S 17:38 113/rom
Katie M 17:05 85/su
Steph C 13:39 65#hpc
Jess A 19:37 135#
12:15pm
Tim H 17:16 row 225#
Joe M 12:20 165 abmat
Mike K 12:03 Wallballs abmat
Erika 15:03 133#
Seba 17:17 93# row abmat
Meredith 15:41 105# row
Marni 15:43 135#
Panos :)
Alex T 13:44 98#
Tori 12:38 103#
Masters 1:00
Terry 17:16 95#
Jodilee 15:30 95 # (7 reps last round)
Pam 16:15 45 AB 200M
Jim 16:20 85 AB 400/200
5:30pm
Ben 12:38 225# abm
Josh P 13:42 185#
Jon P da King 15:57 275#
Angelo 11:48 185#
Silverfox 16:09 275#
Tia 17:23 155 abm
Sean S 15:50 225 abm
Alejandra 15:05 135 abm
Amm??? 13:47 123 abm
Shawna 20:36 155 abm
Mark S 15:26 275#
6:30pm
Esra 17:02 125# rom
Rob C 13:00 225 abm
Mike C 15:24 185#
Neil D 15:08 245 rom
Matt E 16:51 275
Katrina 16:10 95# abm
Rita F 16:28 65#
Justin H 14:19 215#
Alan K 16:35 85 row abm
Samson 13:30 205#
Ashley M 14:40 185#
Lindsey 14:35 135# abm/ghd
Meggan 17:24 165#
Miguel: 12:03 (115ab)
Cristina: 11:39 (65ab)
Oscar: 16:29 (275ab)
Mike R: 15:25 (185)
Mike M: 15:42 (165)
Luis: 14:15 (205ab)
Julie: 13:50 (175)
Jilla: 17:13 (145)
DD: 16:29 (155)
Anne: 13:54 (98ab)
Michael R 13:57 (185#, 1/3 GHD / 2/3 ABM)
Bryan 14:22 (65#, ABM)
Chris D 15:51 (135#, ABM)
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