5 Rounds for time of:
250 M Row
25 Thrusters (45#)
15 GHD Hip Extensions
Quote:
"You will never become clever though your mistakes."
-German Proverb
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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
8 comments:
6am
Jp 13:57 rx
Dana d 20:10 rx
Manisha 22:34 (33)
Angelo 16:32 rx
Ellie 20:34 rx
Mark spak 18:25 (Sup)
Jeff 16:04 (Sup)
Mark c 15:05 (Sup)
Theresa 17:11 rx
Lauren c 21:26 rx
Brittany 21:21 (Sup)
Laura a 17:02 rx
David b 18:32 (3 rds Sup/ 2 ghd)
9:30am
Aimee 14:59 Rx
Mike Sim 17:04 SM
Mary H 21:14 33#
Rakia 23:25 33# SM
Moogan 16:30 3Rounds
Jonathan 19:52 4R 33# SM
Sydney Hain 15:43 3R 15# SM
12:15pm
Mr Intensity 20:17 SM
Joe M 21:06 pvc good mornings
Steph C 19:53 33# 1/2 and 1/2
Pam G 16:54 Rx
Tim H 11:30 3Rds
Erika L 15:58 4Rds 33# good mornings pvc
Kevin To 17:18 SM
Jessie 18:29 33# SM
Miranda 16:07 4rds 33# pvc good mornings
Josh Mc 14:38 Rx
Pete D 18:48 Rx
Jonathan P 14:46 Rx
Masters and a Youngin
5 rounds for time
250m row/ 15 thrusters/ 10 hip ext
Barb C 20:49 15#
Terry 17:05 15# press
Ina 17:39 15#
Barb Z 19:21 15#
Sarina 16:36 33#
Katie M: 22:30 (33#sm)
Olan: 21:24 rx
Mark St: 16:53 rx
Keith: 14:35 rx
Jilla: 15:39 rx
Laura S: 18:12 33#sm
me: 18:00 rx (thanks for ignoring me jenna)
Dave 22:08 Rx
Neil 21:14 Rx
Heleen 27:39 Rx
Esra 33:34 Rx
Bryan 24:27 (10 Ext)
Chris S 17:55 Rx
Mike Roth 20:28 (10 Ext ROM)
5:30
Chico 20:39 25#db 1 arm R
Justin C 17:59 Rx
Giuls 19:31 Rx
Matt B 19:33 Super
Nicole 19:34 33 3rnds GHD
Anne Br 18:22 MRx
Raj 22:08 Super
better late than never?? Sorry guys realized I never posted
6:30pm
Lucille 29:01 rx
Tia 24:47 rx
Swarmed 24:33Rx
Erik 23:42 SM
Matt E 23:45 Rx
Mike Mc 19:11 15 DB SP/15 GOB Sq
Caitlin 23:10 Rx
Alan k 20:45 15# 20# KB DL 53# for HE
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