4 Rounds for time of:
25 Calorie Row
25 Wallballs (14/20# to 9/10ft)
50 ft Handstand Walk
Quote:
“Tension is who you think you should be. Relaxation is who you are.”
–Chinese Proverb
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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
Mark 19:23 WWI
Jamie 18:11 6 WWI
Danielle 17:37 WWI
Kate c 19:48 WWI
Julia 20:41 RX
Hannah 17:40 25’ HSW
Elizabeth 17:45 RX
9:30
Aimee 19:17 rx
Cate 25:17 RX
Jill H 22:54 2 WW 2 WWI
Jackie 19:31 box walks
Renee 20:18 1:00 HS hold
Pam G 17:42 5 WWI
Noon
Rich a 21:38 rx
Jess a 21:46 bike 10# wall walk
Meg d 20:46 WWI 10#
Meredith 19:52 WWI
Em g 19:10 WWI
Alex Brom 19:24 WWIN
Matty boh 19:33 WWIN
Max 19:18 WWIN
Pete d 16:09 5 WWIN
Geoff 19:54 150 SU
4:30
Ryan S 20:31 16# WI
Marissa 20:32 rx
Nataliie Dentist 19:30 3 rnds 10# 8ft KU
Greg 17:51 rx
Joe S 19:00 ish
Alex Th 17:13 WI
Yex 18:42 KU
Natalie D 16:57 WI
Emma 18:34 25 ft
Kyle 15:06 KU
Remer 18:40 60 dubs
Olan 21:30 WI
Megan O 15:32 15 ass bike cals
Jeff P 13:35 rx
Erin M 17:14 WI
5:30
Jess S 22:00 12# KU
Isaiah 22:10 14# WI
Baez 19:42 rx
Ben 17:16 (the irst time ill ever beat Remer)
Alex Brat 21:06 10# WI
Chris L 22:21 attempts
Randy 20:14 25 ft
Kristen 20:17 practice KU
Danielle C. 20:24 8ft WWI
6:30
Missy 21:30 10# handstand shifts
Steph C. 22:28 handstand shifts
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