All for time:
21-15-9
Overhead Squats (75/115#)
Toes to Bar
rest 3:00
21-15-9
Wallballs (20/30#)
Power Snatch (75/115#)
Quote:
“Everyone thinks of changing the world, but no one thinks of changing himself.” ― Leo Tolstoy
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CrossFit Level 1 Seminar - June 29th/30th at CrossFit King of Prussia
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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
Greg 21:37 RX OHS 95# snatch
Elizabeth 14:38 RX
Kate C 20:17 knee up
King 19:56 75# scaled
20:05 53# kneeup 14#
mak 16:01 12-8-6 TTB
Dana H 19:02 rx
Pete D 25:03 rx
Rich A 22:09 rx
Matt Tax 24:18 rx
Pam G 15:16 14#/55#
Meredith H 19:02 65# knee raise
Ben B 21:01 75#/20
Geoff 17:39 thruster 25#/75#/15/11/9 reps ttb
masters
Terry 16:29 45# FS/PC, 10# WB ROM TTB
Gordy 16:58 PC 75#/ WB 20
9:30
Aimee 16:43 rx
Cate 19:39 rx
Jill H 16:50 45# ohs/ 55# SN 14# WB
Denise C 16:36 DB OHS 25#/ DB 35# SN
EM G 17:03 scaled
Alex Brom 15:17 55# kr
Jess A 16:09 35#10#WB
5:30
Johnathan 23:06 RX
Danielle 19:34 55#, T2B ROM
and 14# WB for Danielle
5:30
Shannon :)
Joe s 18:03 scaled
Mark s 19:13 95# 20#
19:31 RX
Jeff p 17:32 rx
Marissa 16:25 rx
Erin 19:46 rx
Renee 16:09 55# 16#
Dana d 16:26 FD GHd fro pc 95#
Refer 19:45 same as Dana
FreakyG 20:28 rx
Megz 18:14 55# Mbsq 20#
Chris 14:58 75# 20
Kristen 18:34 45# knee up 14#
John 22:16 fitness
Danielle 17:32 RX
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