4 Rounds for total cal/reps:
3:00 Calorie Row
1:00 Ring Muscle Ups
Quote:
"Luck is great, but most of life is hard work."
Iain Duncan Smith
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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:
9:30
Jill 159 + 24 mu practice = 183
Evan 153 + mu practice = 153
Pete D 170 + 22 +192 rx
Alex B 147 + 22 transitions =169
Em Gallo 159 + 28 high ring transitions
Dana H 141 +11 = 152 rx
noon
kev h 183+ 18 201 RX
Meg d 138 21 159 banded PU/ dip
Pam 176 23 strict PU +dip 199
Matty BOh 184 dips swings
Jess 134 33 kip swings 165
Rich a 194 17 211 rx
4:30
Jeff 210 22 232 rx
Erin 170 RX
Alex TU 141 17 158 rx
Meg o 127 10 137 rx
Edwin 150 20 transition 170
Roberto 165 20 185 rx
Olan 158 20 BMU 178
Randy 2 178 13 191 rx
Freaky g 163 4 167 BMU
natalie dentist 124 20 low transition
Mike M 140 6BMU
John MC 186 banded
Remer 170 17 !87 rx
Will 192 14 tranistion
Yex 139 20 transition + dip
5:30
Erini 147 14 161 transition
Seth 187 16 205 transition
Randy1 183 19 202 rx
Danielle c 121 29 150 transition
Alex Brat 134 26 160 transition
Mark 180 30 210 transition + dip
Baez 156 8 164 rx
Gia 122 20 142 transition
Julia 158 19 177 trans
Subhan 117 6 123Rx
Hannah 161 10 171 Rx
Elizabeth 183 :) 183 mua
Mak 124 28 152 trans
Mike 143 23 166 JMU
Kristi 190 22 232 trans
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