6 Rounds for time:
5 Hang Power Cleans
10 Weighted Barbell Lunge
(W:105/ M: 155#)
then, directly into...
4 Minutes of Handstand Walk for Max Meters
Quote:
“Giving up is the only sure way to fail.” - Gena Showalter
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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
3 comments:
Aimee 8:45 105/85 108 ft
Cate 6:34 85 / 42 ft
9:30
Em G 8:19 80#/ 17 WWin
Mary H 6:28 15 # seated DB Clean / 14 BW lunge/ 32 wwin
Jill H 7:56 85# bw lunge/ 14 wwin
Jackie H 5:11 105#/ bw lunge/ 8 wwin
Mak 7:55 90# / 65 handstand shifts
nooner
Meg D 7:44 85#/ 30 DB lunge/ 16 wwin
Pam G 6:38 rx / 12 ft
Carl B 6:08 rx/ 126 ft
Meredith H 6:59 85#/ 33# lunge/ 14 wwin
Bella K 8:32/ 95#/ 25 # DB 10 WWin
Rich A 6:20 rx / 7 ft rx
6AM
Julia 10:22 fs 95#/ 54 ft
Elizabeth 5:50 rx/ 126 ft
Dana D 10:14 95#/ 42 ft
Subhan 8:36 135#/100 shoulder taps
Danielle G 5:50 95#/ wwin
Brian S 8:22 rx/ wwin
Jamie S 7:15 rx/ 12 wwin
Mark S 10:20 125#/ 42 pushups
John King 10:45 105#/ wwin
Colette 5:30 rx/ 16 hand shifts
Mike S 7:16 75# kick ups
Kate C 7:46 25# db lunge/ hand shifts
4:30
Samson 6:21 125# wwins
Edwin 6:54 55# 5 wwins
Lenny 7:20 105# Kickups
Jeff 5:48 RX 120ft
Erin 7:35 RX 60ft
Emma 8:20 55# 8 box walks
Freaky G 8:34 RX WWs
Alex Tu 7:56 95# 1.5ft
Donna 7:58 90# 6 box walks
Meg O. 8:15 RX 175ft
Kamilah 8:46 55#
Nat Dentist 8:45 40# 7 box walks
Will 9:51 95# 240ft bear crawl
Remer7:05 RX 120ft
Alicia6:45 65# upside down stuff
Joe S.7:24 RX 10ft
5:30
Seth 7:20 135# 11 box walks
Erini 6:07 65# kick up practice
Gia 7:40 65# 80ft
Baez 10:34 RX
M&M 6:30 65# 80ft
lil D 10:00 65# upside down stuff
6:30
Randy 9:55 RX
Steph C. 8:21 75# kick up practice
Evan 8:05 65# 10ft
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