Good Luck Mike!!!
5 Rounds for time of:
50 Double Unders
50 ft SA OH Walking Lunge (35/50# Dumbbell)
15 Ring Dips
Quote:
“There’s nothing more important than attitude, and it’s YOUR choice.”
– Mike Krzyzewski
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CrossFit Level 2 January 25/26th... at CrossFit King of Prussia
CrossFit Level 1 Seminar 12/21-12/22 at CrossFit King of Prussia
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Aimee Lyons
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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
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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
4 comments:
6:30
Subhan 16:16 Rx
Hannah 14:33 2 rds 15 dips 3 rds 10 dips
Sean 9:58 Rx
Sam bo 12:05 Rx
Melendez 11:56 Rx
Makayla 15:40 10 dips
Brian 14:40 db push press singles
Julia 15:29 30# 8 negatives
Mark s 15:05 40#
Jamie s 21:10 8 dips
Missy 17:12 rig taps + 10 dubs 15# banded dips
Mike s 19:36 25 dubs 25# paralette dips
Elizabeth 160:00 ring negatives
4:30
Isaiah 24:30 40#
Marissa 20:21 15/10/10/5/5/
Alex Turner 23:15 30# 8RD
Kristen N 17:30 25# box dips 1:00 Du practice
Yes 19:36 25# box under feet
Danielle g 14:52 10 rd each round
John McHugh 20:27 30# SU Box under feet
Joe S 18:27 rx
Jeff Paul 10:06 rx
5:30
Baez 26:12 rx
Danielle C 20:22 20# Negatives 1:00 DU practice
Gia 20:49 Negatives 1:00 DU Practice
Seth 24:10 Box Dips 30# front rack DB
Alex Th 19:45 Negatives
Dana H 20:50 RX
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