6 Rounds for time of:
21 Ab-Mat Sit-ups
15 Calories Row
9 Strict Handstand Push-ups
Quote:
“You learn more from failure than from success. Don’t let it stop you. Failure builds character.”
– Unknown
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Aimee Lyons
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King of Prussia, Bridgeport
the greater Philadelphia area
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crossfitkop@gmail.com
973.885.8728
http://www.crossfitkop.com/
King of Prussia, Bridgeport
the greater Philadelphia area
Pennsylvania
Disclaimer
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:
Erik 205 / 1:34.5
Dave N 225 / 1:37
Dave M 135 PR! / 1:46
Mark Spak 195 / 1:32.3
Nicole 85 / 2:21
Missy 100 / 2:05.3
Alex 125 / 2:00.8
Esra 165 PR! / 1:51
7am
Kevin L 13:11 pike box
MArk C 17:26 6 SHSPU
Anna C 16:24 stinkbug
Nikki 16:48 pike box
Micah 17:04 1ab
Alex L 16:15 1ab
Alex B 18:16 2ab
Raj 17:54 knee box
Mak 17:00 pike box
9:30
Kevin H 17:31 pike box
Chris R 24:07 1/2 pike box 1/2 stink bug
Nicole N 20:26 stinkbug
Nicole M 19:58 20# seated DB
Donna 18:13 stinkbug
Emily G 21:26 knee box
Aimee 14:41 RX
Cate 13:17 RX
12:15pm
Dave H 20:00 2ab
Carl B 14:42 rx
Tim H 17:54 (3 kick up, 6pu, 5kbs)
Cal 14:52 (2ab+3ab)
Steph V 21:27 (5ab)
Pam G 16:15 (30# sa press)
Dan M 18:45 (6/9 2ab)
Jonathan T 17:23 rx
Pete D 13:49 rx
Masters
15-12-9
sit up
row
seated press
Anne B 5:22 (ski, 22#)
Ina 6+15 sa 15#
Mom 5+ 19 12#
Dad 6+ 11 20#
Dianne 4+27 (plank 15#)
Villanova
13:28 rx
Andrea 18:00 box sb
Lauren 18:08 (sb+ab)
Albert 20:30 (3ab)
Mike D 19:41 (last 2sb, 3ab)
Bethany 17:32 (2+ plate)
730
Dung 20:00 stinkbugs
Dave N 17:37 2 abmats
Kyle 21:10 2 ab mats att
Neil 18:08 2abmats (5)
Mike R 18:44 2 abmats (6)
Mae 19:32 rr
Kim 17:40 sn push ups
Possum: 20:19 rx
Dr. Intensity: 19:29 (30#db)
Anna L: 16:20 rx
John T: 19:53 (SB)
Alona: 21:47 (45#ab-ROM)
#keith: 14:27 rx
Karen S: 19:46 (20# DB)
Manisha: 22:17 (box)
Joe S: 17:01 (3 rds of kipping)
Josh M: 14:45 (rx)
Mike M: 19:15 (30# db)
6a
Jeremy D 19:36 2ab
Kevin B 14:42 2ab
Brian S 18:28 Rx
King 14:13 2ab
Jeff 18:02 Box
Laura S 18:43 2ab/hollow holds
Josh 15:51 Box
Jafet 14:30 Rx
Mark Sp 19:56 2ab
Jamie Sp 17:14 Box
Matt D 16:27 Box
Lucas 17:57 Rx
Todd 17:33 Box
Colleen 16:17 Box
Dana D 21:18 6HSPU w/1ab
Meg O 10:08 10cal
Justin C 21:00 50# seated dbpress
5:30pm
Jen C 14:32 Erg Bike/SitPress25
Remer 13:50 Rx
Steph M 18:00 ABM
Manny 20:06 25#+ABM
Alicia 13:42 AssaultRunner/10#+Abm
Laura A 16:58 10#+ABM
Matt E 17:50 SB
Shawna 16:23 SB
Cory 17:20 15#+ABM
Sam F 19:00 2ABM
Bridget 17:04 2x10#
Farrah 23:46 incPush
Trini 21:00 IncPush
Brian Z 17:20 ABM
Andrew M 14:37 rx
Alex Th 17:18 25#+15#+abm
Kate S 17:20 2x#15+ABM
Randy M 21:20 2x10#+ABM
Rehka :) inc push/10cal
6:30pm
Cline 17:42 SB
Chak 16:59 SB
Phani 16:35 SB
JP 17:04 Rx
Mike Co 16:12 SB
Jill 15:48 Inc Push
Matt B 17:25 SB
Courtney 18:26 ABM6Reps
Brayden 17:36 2ABM
Jeff P 13:25rx
Sarah 20:25 Incpush
Julie R 15:34 3ABM
Liz 21:00 3ABMx6reps
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