5 Rounds for time of:
25 Wallballs (14/20# to 9/10 ft)
25 Pull-ups
25 ft Handstand Walk
Quote:
"Strive not to be a success, but rather to be of value."
- Albert Einstein
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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
7 comments:
6am
Caleb 23:00 3x3 kipping pu practice +rr, walk ins
Rahmon 27:50 walk ins
Mak 50:50 15 pu 3 kick ups
John King 24:06 row
Brian S 20:21 walk ins
Subhan 20:20 wall shifts
Julie 18:38 box squats 15 pu
Erika 20:12 bear crawl
Zach 24:00 3x3 kipping pu +rr
Sean 14:43 rx+ 30#
Kate C 22:17 rom walk ins
7a zoom
Manisha 25:23 (HS holds 20secs)
Theresa 20:20 (15#wb to 8ft, PU+ring pulls, 10 KB swings @ 44#)
Anna C 17:17 (15#BB thrusters, 45# BO rows, 15 DB seated press @ 15#)
Jaya 17:01 (2Rds @10#DB Thrusters, door band pulls, 15 push ups)
Correction ** Mak 20:50 15 pu kick ups**
9:30
Tim 22:00 4rnds 15 RR Bear Crawl
Kevin B 17:08 25 Goblet squat 20 GHD 15 BJ
Jill H 20:15 15 Rom pu KU+WI
Alex Bro 22:47 15 pu (1 rnd rr rip) kick up practice
Missy 23:21 10# 15 banded PU KU+WI
Em G 21:08 15 pu ku+wi
Steph C 22:41 15 pu ku+wi
noon
Matt T 28:41 (2 rnds 15 2 rnds 12 pu)
Aimee 16:12rx
Carl 16:40rx
Alexis 19:49 15 bpu KU
Jess S 21:00 sc
Matty Bo 20:12 15 pu ku
Matt E 27:23 15 pu wi
Cate K 25:57rx
Dave 20:40 rr hswa
Rich 22:02rx
Leah 19:48 15rr 10knee push up
4:30
Sam Bo 16:55 RR
Randy 29:09 HWW
Meg O 18:39 Rx
Natalie D 20:34 15 PU
Remer 14:57 rx
Marissa A 26:49 3 Rx + 2 RR
Denise C 27:07 rx
Yex 25:23 10# 15 PU/WW
Donna G 27:14 scaled
Natalie Dentist 28:36 8# rr/3 attempts
Roberto 24:36 HWW
Olan 30:29 HWW
Kevin H 18:46 WW
Jonathan 21:14 rx
Keith 28:42 15 PU
Alex Th 27:05 HWW
Mike Mit 27:55 Old man scale
5:30
Dana H 26:17 rx
Joe S 27:33 rx
Shannon :)
Gia 22:48 15 PU
Danielle 30:30 PU WW
Kate A 27:00 4 rds/10 ban d//155 rr kbspress 18#
Alex 30:29 ww band
Danielle 26:50 HWW RR
Emma 27:43 15 WB
Dana D 29:37 rx
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