For time:
21*15*9*
Power Snatch (75/115)
GHD Sit-up
*between each set and after the last round of 9 complete 3 Rope Climbs (20ft)
Quote:
"Discipline is just remembering what you want."
- David Campbell
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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:
515
Jeremy 17:30 (95)
Kevin b 14:10 (95)
Mike c 15:00 (65, 15’)
Dana d 14:42 (2x ab, hpc)
Mark sp 18:28 rx
Jamie sp 15:39 (4- 15’ per round)
Susan 16:30 (55, 2-15’ per round)
Suzanne 16:44 (45, 2- 15’)
Ellie 16:50 (65, 15’)
Colin 15:40 (95)
Mike M 17:48 (95)
Ben m 16:51 (95, 15’)
Manisha 16:44 (55, 15’)
Mike s 19:48 (75, 15’)
Holly 17:21 (50, 15’, abmat)
King 21:23 (95)
Theresa 16:19 (65)
7am
Mak 18:15 (4@20’ rest were rca)
Larissa 19:20 (45, rca)
Austin 19:28 (75, rom, rca)
Cassandra 17:10 (rom, rca, 55)
9:30
Jackie H. 15:02,2 rc 15’
Mary H. 14:05, 55#, pulls
Donna G. 14:15,60#,abmat,15’
Jess A. 15:05,75# cleans,abmat,j-hook
12:15 EXP
Pete D. 17:41 Rx
Cherie C.
Barb B. 17:05,41# hang, jhook
JP 20:53 Rx
Rich A. Rx
Remer 17:18 Rx
Tim H. 11:59 75#,abmat,2 rc
Subhan 17:41,100#,15’
Rich A 15:33 Rx
Kate C: 11:04 hang p.snacth rope rom ghd
Jess S: 14:55 55 1/2 ghd 15 ft
Danielle: 12:59 15 ft
Gia: 13:32 55 2 20 ft 1 15
Laura: 12:16 hpc 35 1 15ft climb!!
Amanda k: 13:45 55 10 ft
Anson: 12:55 75 15-10-5 ghd 3 pulls
Meg o: 16:05 3 rca
AB: 15:32 55 2 10 ft rc
Emily G: 15:32 55 2 rope climb
Victor: 18:27 10 ft rc 55
Blaire: 15:20 55 rom ghd rca
Cherie C. 16:13, 55#, abmat, jhook practice
4:30
Mike mit 17:30
Micah 9:43 1x20’ 95
Alicia 16:09 65 15’ abm
Johnathan 17:39 95
Yex 15:17 15’ 55
Roberto 15:27 75 sit-up
Samson 16:42 85
Alex t 15:54 65/15’
5:30
Jen c 15:38 65 some rca
Randy 13:16 95
Farrah 16:15 35/abm/6xpull to stand
Raj 15:46 1x15’
Adam 11:13 75 15’
Matt e 16:37 15’ abm
Erin m 13:12 15’
Colleen 12:56 abm 15’
Shawna 15:59 53 abm 15’x2
Cory 14:27 95
Matt b 16:57 95 3-2-1x 20’
Bhargav 16:03 65 abm 15’
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