Front Squat
3-3-3-3-3
then...
6 Rounds for time of:
6 Strict Chest to Bar Pull-ups
6 Front Squats (use 70% of your 3RM)
Quote:
"We may encounter many defeats but we must not be defeated."
- Maya Angelou
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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
9 comments:
5:15/6a
Ellie 130/10:25 Strict Pull ups/RR
Sam B 305#/8:19 RR
Jeremy D 215 10:00 Rx
King 185 12:58 Pull ups
Susan A 135# PR!/13:20 3 Pullups/rd
Sean S 245/7:52 Rx
Laura S 125/9:10 3 pullups/6RR
Ben M 175 13:53 strict pull ups
Jason 300/11:20 RR
Danielle G 145 9:31 RR
Justin C 300 Back squat/10:37 Rx (w/back squats)
Dana D 135/9:22 strict Pull ups
Lucas S 225/11:26 Rx
Todd W 185 Back Squat/9:30 3 strict pull ups/rd
Colleen 130/6:32 RR
9:30
Jess a 110 12:24 75/band pu
Anna L 170 7:56 Rx
Barb z 103 8:27 53# band pu
Tori 115 9:35 80#/band pu
Denise w 165 9:52 95/ band pu
Mary h 125 10:22 85# band C2B att
Amanda 75. 9:23 53# band pu
Mom 55 8:58 45/band pu
7am
Jasmin 105/ 6:20 rr
Matt d 155/ 8:48
Mark sp 225/ 10:23 (135/ pu)
Nikki m 175/ 9:02 pu
Sebastian 185/ 6:50 welcome!
Kat 90/ 9:26(1/2 pu, 1/2 rr)
Jen h 85/ 6:52 rr
Raj 225/ 10:21 rr
Villanova
Matt k 265/ 8:11 pu
Tyler 225/ 7:30 pu
Frank 215/ 7:44 pu
Bri 83/ 7:44 rr
Caroline 115/ 6:51 rr
Heather 95/ 6:43 band
Mark 195/ 8:19 pu
Mike 115/ 8:36 (85, pu/ band)
330
Patricia p 115 pr/ 9:06 (band pu)
Mark l 275/ 10:30 (pu/ band)
John t 275 pr/ 9:01 band pu
Holly 110 pr/ 8:03 band pu
Donna 115/ 8:14 band pu
730
Neil 295 10:41 rr
Mike R 235 BS 8:14 BS
Abby 75 7:06 BPU
Dave 235 10:22 rr
Marissa 155 8:45 BPU
Dung 125 7:57 rr
Greg 205 PR! 8:55 Rx
I think Lucas was 325#
12:15p Express
Julie R 150/10:12 @ 105
Meredith H 155/8:16 RR
Nicole M 145 PR! 6:14 RR/75 from floor
Fayth 115/7:47 RR/65 floor
Grace 125 8:27 RR
Lesley 95 (to box)/ 9:04 RR
Sydney 135/8:10 RR
Pete 225/12:59 FS only
John Mc 140 11:04 rr
Rich A 337 PR!!/15:05 Rx floor
Kevin H 270 PR! 12:59 Rx
Steph C 115 PR! 7:42 4 strict PUs per rd/65# floor
Cherie 100 PR!/7:45 RR
Jon T 286 7:28 Rx
Julia M 70/7:47 RR/ box
Pam 185/10:59 RR
Matt T 180/6:56 strict PU
Correction
* Lucas 325/11:26 Rx
6:30
Erik 235 11:53 band
Rob P 185 11:15 strict
Kate S 150 9:32 band
Adam S 185 strict
Caitlyn 125 8:58 band
430
Jill 205 pr/ 10:10 band
Keith B 305/ 9:53 (70#goblet)
Mike M 185/ 11:35 band
Karen M 185 pr!/ 11:25 band
Cal 275/ 10:14 (185 bs, 2 bands)
Mak 135/ 7:56 band
Alex Tu 185/ 10:17 band
Micah 275/ 11:00 band
Matt B 255/ 11:00 band
Josh Mc 247 pr!/ 8:14 rx
530
Tom 165/ 11:36 (115/ pu)
Andrew M 235/ 6:09 rx
Adam R 255/ 11:05 pu
Rahmone 175/ 10:20band
Jess M 135/ 9:36 (floss, 90#) floor
Mariana 160pr!/ 7:40 (3pu/ rd, band)
Sarah 85/ 6:36 rr
Kim 55/ 6:30 (33, rr)
Austin 165/ 11:13 (115, band) floor
Cassandra 130/ 8:21 rr
Alex Th 105/ 9:52 band
Shawna 115/ 8:38 (85, rr)
Noel 215/ 11:01 floss
JP 275/ 10:30 pu floor
Joe S 275/ 6:12 rx floor
Randy 225/ =]
Kyle G 225/ 10:30 rx
Jeff 335/ 8:24 floor rx
Trini 70/ 8:04 rr
Gia 105/ 8:43 band floor
Liz 95/ 8:53 band
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