7 Rounds for time of:
2 Ring Muscle Ups
4 Wall Walks
8 Power Cleans (95/135#)
12 Back Squats (95/135#)
Quote:
"Maybe one day we will be glad to remember even these hardships."
-Virgil
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CROSSFIT KOP CONTACT INFORMATION
Aimee Lyons
crossfitkop@gmail.com
973.885.8728
http://www.crossfitkop.com/
King of Prussia, Bridgeport
the greater Philadelphia area
Pennsylvania
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
7 comments:
6 am
Michael c 2541 75# transitions
Michael m ripped DNF
Mak 26:59 95# transitions
9:30
Alex brom 27:42 transition holds ROM WW
Aimee 26:25 Rx
Dana H 29:10 RX
Noon
Matt Tax 30:00 4+3 RX
Subhan 115# 9 DL
Rich A 32:52 RX
Lauren R 26:21 (35# transition)
Ana C 28:34 (5 Rx rounds)
Pam G 19:05
Danielle C 31:05 (transition 35#)
Jess A 27:39(65#/transition/pushup)
Alexis 29:48 (scaled MU/ 85#/ WW)
Jess D 30:40 ( SC MU/ 55#/ 3 WW)
Will M 30:15 (seated DB press transitions 95#)
Masters
7 rounds
2 strict pullups
4 Wall walks
6 Power cleans
8 Back Squats
Gordy 14:50 95# strict press 25#
Anne B 16:58 Rr/ MBC 15#/ DB Press 15#/ Safety Squat 55#
Kathy 19:44 35#/55#/RR
Terry 19:40 55/65/band
Ina 23:29 55/65/ band
Barb C 25:13 35/33# band
4:30
Renee 26:00 65# trans
Marissa 33:45 1 mu/rnd
Denis 34:35 95#x4 85#x3 mu practice
Matt E :)
Keith 26:38 5 rnds
Roberto 32:16 rx
Donna 26:21 6 rnds trans
Megan o :)
Elizabeth 22:07 h2r
Joe S 28:58 6 rnds
Jonathan 35:28 rx
5:30
Jessica Pucci 27:58 55# trans
Mikey 24:24 rx
Jamie 26:45 jmu
Mark 27:18 95# hpc, jmu, 2ww 5 rnds
Max 30:00 8 front squats 115# trans
Randy :)
Pratik 30:00 4+14 65#
Greg 26:13 5 rnds
Seth :)
Yex 25:59 push press 75#. trans
7a Zoom
Jaya 20:15 scaled
Cherie 22:53 scaled
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