5 Rounds for Calories
AMRAP in 3 Minutes:
3 Rope Climbs 15ft
Max Calorie Row
* Rest 3:00 between rounds
Quote:
“Success isn’t always about greatness. It’s about consistency. Consistent hard work gains success. Greatness will come.”
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CROSSFIT KOP NUTRITION LINKS
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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
John k- 165 RX
Mikey- 195 Rx
Mak- 105 Rx
Jamie S- 158 Rx
Mark S- 195 Rx
7a zoom
(sub 6burpee pull ups)
Theresa 115
Anna 151
Cherie 203 (SDLHP @ 20# DB)
Manisha 129
9:30
Aimee 141 Rx
Jackie 152 10 ft
Em G 132 2RC 15ft
Alex bro 120 10ft
nooner
Dana H 150 rx
Ben B 116 ROM rope
Meg D 123 9 ft
Jess S 105 10 ft
Chris L 186 rx
Pete D 210 rx
Rich A 209 rx
masters
3 - 4 minute rounds
1 rope climb
20 goblet squats
20 kettlebell swings
max calories row
Terry 59 reps 15ft 26#kb
Lee 60 pulls/ 18/26
Barb C 38
Anne 30 situps.30 squats 8# DB max cal bike
68 reps
4:30
Mike Mit 150 rx
Matty Erb 177 (3 rope climbs/2 rounds then 2 rope climbs)
Natalie Dra 15 ghd su 155
Roberto 163 rx
Keith 128 rx
Jonathan 164 rx
Dana D 117 rx
Donna 135 rx
Joe 159 rx
Megan O 118 rx
Olan 139 rx
Jess A 137 2 walk ups 1 attempt
Karen Mas 106 rx
5:30
Ryan S 200 rx
Jon 107 walk ups, 10 ft rope, 15 ft rope
Gia (AOTM) 118 2 rope climbs
Danielle C 80 2 rope climbs
Alex Brat 126 3/10ft rope climbs
Isaiah 132 3/10ft rope climbs
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