5 Rounds for time of:
7 Deadlifts 205/305
14 Toes to Bar
21 Wallballs 14/20# to 9/10ft
Quote:
“The road to success is dotted with many tempting parking places.”
~ 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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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:
6/7am'er
Theresa 15:21 (115#)
Laura A 15:29 (175#)
Jeff B 16:50. (205, t2b rom tho)
Kevin B 13:50 (70#kb deadlift, 30" box scale)
Joe C 19:40 (270#)
Kate K 20:07 (133#)
9:30a
Jill Hi 19:21 TTBA
Jill Her 18:17 135#/TTBA/12#
Nicole M 16:25 83#/TTBA/10#
Emma 18:32 103#/TTBA/10#
Kevin H 19:35 305#/275# /TTBA
8:30 AM
Aimee 12:41 Rx
Steph V 15:00 Knee raise slam ball 15
Jenna 15:01 Knee raise 185#
Gordy 17:20 245#
Cate 17:11 Rx
12:15 Express
Dana 17:18 GHD HE SitUps / 45# thruster (DB)
John Mc 22:04 45# DB
Mike Sim 18:16 Rx
Karen 18:43 165 TTBA
TIM H 17:32 225/20 KIP band
Seba 19:02 113/8# TTBA
PAM 18:13 Rx
Nichole R 14:40 83#/8# TTBA
1:00 PM
AMRAP:
10 DL
10 TTB
15 WB
Terry 4+ 23 (83#) (12#)
Teresa 4 + 19 55#/ 6#
Mom 5 55#/6#. HAPPY BIRTHDAY MOMMY
Dad 4+10 115#/14# to 9#
Barb Z 4 +13 105#/8#
Great job guys!
4:30PM
Oscar 18:27 275#
Dave 22:13 Rx
Meggan 19:30 145# ttba
Katie 19:17 115# ttba
TJ 19:49 145#
Jess A 22:34 145#
530
Bryan 21:05, 145, TTBA, 14 to 9
Samson 19:01 225, 14
Silver Fox 20:58 275
Josh 17:03 225
Jen 21:58 125, TTBA
Alona 21:35 165
Pam V 20:03 55#, kr, 10#
Shawna 21:29, 125, kr
Alejandra 18:48, 135, kr, 10#
Flounder 15:43, 175, kr, 14#
630
Marr E 22:58 275
Rachel 16:50 Rx
Raj 18:14 kr
Chris 18:15 225
Esra 17:57, 135, kr, 10#
Erik 22:11, 245, 18#, TTBA
Nick C 24:20 255
Sean 22:14 265
Mike C 19:51 185
Matt C 18:48 205
Ashley 18:35 165, kr
🔨🔨🔨
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