For time:
15-12-9-6-3 reps of:
Power Clean (95/135#)
Air Bike Calories
Rest 5:00
...then take 15 minutes to build to a heavy 1 RM Power Clean
Quote:
"Well done is better than well said."
-Benjamin Franklin
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November
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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:
9:30
aimee 8:56 rx 135
cat3 10:15 rx 145
taylor 8:35 rx 225
renee 8:42 75 105
em g 7:49 75# 115 PR
jackie 9:46 rx 160
jill 8:58 75 125
alex 10:51 rx 125 PR
noon
dana 9:47 RX 155
Pam g 7:20 RX 155
Ben B 11:01 rx 205
Rich a 6:44 RX 275
Jess a 9:34 (75) 115
Jess S 12:33 (75) 95#
Chris L 8:07 (95) 165
Sam Bo 5:27 RX 225
Ryan s 7:57 (115) 185
Dave H 6:44 RX 235
Geoff 8:10 run (115) 185
Pete D 8:59 RX 175
masters
Gigi 8:31 (31) c2
kathy 9:49 (45) c2
Regina 10:52 (35)
ina 10:38 (53) c2
Barb C 10:31 (35) 65
evan 10:30 (65) 85
Sean F 8:15 205 Rx +/ 285
6 AM
Danielle G 8:58 rx 150
Jamie S 7:07 rx 165
Mark S 7:36 rx 215
Shannon Did work! 95
Elizabeth 6:28 rx 170#
Hannah 8:16 rx 145
Michael C 7:12 75# C2 160
Meg D 9:10 75# C2 150 X3 BS
Julia 9:28 75#
Kate C 9:45 rx 155
Subhan 8:59 rx 195
4:30
Natalie Dentist 10:25 45#/bike Cals 12-9-6-3-3 65#
Kristen N 7:27 75# + 3cals C2 bike 120.5
John Mc 8:47 95# +3 c2cal bike 145
Lenny 8:34 rx 185#
Laura S 8:41 65# + 3 c2 cal bike/ 95#
Donna G 9:20 rx 135#
Remer 7:42 Rx 225
Dana D 9:22 rx 135#
Meg O 8:35 rx 150
Erin M 7:44 rx 145 PR!
Matt Bo 7:26 rx 225
Jeff P 5:11 rx 285
5:30
Randy 8:10RX 205#
Joe S. 6:47RX 245#
Natalie Dr. 7:34RX 155#
Matt 10:20 75#, 85#
Alex Br 10:20 65#, 90#
6:30
Marissa 8:02RX 180#
Charlie 8:15 115#, 225#
Max 11:29RX, 185#
Greg A. 7:45RX, 235#
Missy 11:13 55#
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