3 Rounds for time of:
100 Double Unders
50 Dumbbell Snatch (35/50#)
100 ft single arm OH Walking Lunge (35/50#)
Quote:
I don’t know where I’m going from here, but I promise it won’t be boring.
-David Bowie
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Aimee Lyons
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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.
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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
5 comments:
6:00
Subhan 19:23 Snatch x30reps
Hannah 15:41 Rx
Laura 17:28 1 minDubs 20#
Jamie 20:03 Rx
Krisit 18:24 15# 30secDubs
9:30 AM
Dana H 24:38 rx
Andrew T 25:01 50/40/30 35#
Emily G 24:28 30#
12:00
Meredith 19:56 25/25#SU
Sean F 19:43 Rx + 2 DB OH Lunge
Geoff 21:06 25#/ 50 DU/200SU/40DU
Ina 21:10 15# F. rack lunge
4:30
Jeff 16:23 rx
Erin 20:23 rx
Karen 22:18 25# 100 singles
Dana 26:17 rx
Olan 20:59 35# 70 dubs
Kyle 18:15 150 singles goblet lunge
Alex TU 19:45 2 rounds 35#
Shannon 19:50 25# singles
Meg 20:58 rx
Mitter 27:05 middle school scale
Remer 20:49 rx
donna 23:53 50 dubs 30#
Randy 22:30 35#
Baez 29:14 rx
Randy 22:03 40# Will 23:09 35# singles
Freaky g XX
5:30
Alex Bra 22:41 30 dubs 15#
Seth 25:54 150 25# Rom lunge
Max 27:35 40# 60 dubs 40 sn in 3rd
Danielle 22:48 rx
Makayla 13:11 Makayla scale
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