4 Rounds for time of:
400 Meter Run or Row (athletes choice)
4 Ring Muscle-ups
40 Double Unders
Quote:
"Self-belief and hard work will always earn you success."
- Virat Kohli
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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
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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
6 comments:
5:15/6a
Holly F 16:49 Row/RR+Dips
Kevin B 12:28 Row/JMU
Ben M 14:34 Row/JMU/15DU
John K 16:19 Run/JMU
Theresa L 14:42 Run/JMU
Jeremy D 11:55 Run/JMU
Mike S 17:33 Run/JMU
Webb 14:24 Run/RR+Dips/15DUA
Ellie H 15:29 Run/trans+dips
Sean S 15:51 Rx (Run)
Yex 15:21 Row/RR+Dips
Brian S 16:31 Row/JMU/Ski erg(11cals)
Danielle G 16:50 Run/JMU
Julia C 16:04 Run/RR+Dips
930
Delaney 17:11 (band pu/ dips, row, 80 su)
Lily 16:47 (trans, 20 du, run)
Amanda k 16:44 (rr/ dips, row, 20-25 du)
Jilla 17:25 (run/ row) rx
Cate 16:39 run rx
Nikki 15:55 (bar mu, run)
Shawn 17:00 (trans, row/ run, 100 su)
Jackie 16:35 (row, trans, 25 du)
Larissa 16:45 (20 du, trans/ du)
Tori 18:32 (trans, run)
Lauren w =)
Matt k 21:20 (mua, row/ run)
Jenna 22:08 rx run
Aimee 15:30 rx run
330
Nikki w 17:46 (8mu, run)
Jill h 18:12 (trans, row, box dips)
Manny 17:20 (kip swing, 15 du, run)
Remer 12:10 rx run
Ina 22:30 (6 pu, run)
Natalie 15:17 (trans, run)
Donna 16:47 (row, trans, dip, band)
Subhan 21:50 (13 mu total, run)
430
Dana 14:14 (jmu, run)
Alex T 22:40 (MUT, 15 dua)
Rich A 13:31 rx
Mike M 17:50 (old man scale)
Roberto 18:42 (20 du, row)
Sam M 21:30 (20 du, run)
Karen 20:23 (row/ run, 20du, trans)
Andrea 18:26 (mut, row, 25 du)
Matt Bo 17:30 jmu
Kieth 17:48 rx row
Laura A 17:18 (mua, row)
530
Farrah 22:21 (row, parallel, 30 sit ups)
Ellie G 19:05 (row/run, 15 du, jmu
Shawna 20:44 (row, 15du, trans+hold)
Merna 17:08 (row, 15da, paralette)
Ellie P 14:$1 (trans+dip, run, band)
Annie 18:58 (25du, trans)
Joe S 14:39 (6mu big rings, run)
Erinn 14:09 (run, trans)
Andrew M 13:33 (run, 6 bbmu)
Braden 12:07 run rx
Colleen 14:22 (run, jmu)
Randy 12:00 run rx
Jeff P 13:53 (run, 6mu big rings)
Ryan 14:48 (jmu, run)
7am
Mike p 19:50 row/run, 20du
matt d 15:52 run/20du
lea 17:23 row/spull+dip
ryan c 17:33 row/bnd s.pull+ dip
Anna 16:22 row/80SU/bnd s. pull/pdip
12:15pm
pete d 23:05 rx
mary h 20:44 row/bnd s pull/box dipx6
kevin h 15:20 rx run
matt t 16:51 row/run 20DU spill/boxdipx6
sam b 14:38 JMU/20DU/run
Mark Sp 14:32 jmu run
Mauro 20:20 jmu/su run
Kim 19:54 jmu/20dua run
Noel 18:17 20calski/row
Sarah 21:57 dua/mut run
Steph C 18:40 mut run
Alona 16:31 jmu run
Michael C 16:48 jmu/mua run
Josh S 19:20 su run
Marissa 18:29 jmu/mua run
Stephanie Mc 19:20 2mu run
Caitlyn 18:18 jmu run
Jess S 19:21 mut/dip run
Chire 20:57 dua/mut/para rune
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