3 Rounds for time:
500 Meter Row
21 Power Snatch (65/95#)
15 Handstand Push-ups
9 Chest to Bar Pull-ups
Quote:
Courage is resistance to fear, mastery of fear, not absence of fear. -Mark Twain
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CrossFit Level 2 January 25/26th... at CrossFit King of Prussia
CrossFit Level 1 Seminar 12/21-12/22 at CrossFit King of Prussia
CrossFit Level 1 Seminar 4/26-4/27 at CrossFit King of Prussia
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CrossFit Videos-"Get inspired, leave your ego at the door!"
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.
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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:
6am
Erini 21:53 box hspu 35# pull ups
Mak 21:39 55# 1 mat pull ups
Julia 21:57 pull ups
Mike S 24:06 push ups 65# pull ups
Greg 19:59 rx
Brian S 18:27 rx
Elizabeth 20:02 rx
Kate C 22:35 2 mats pull ups
Hannah 18:55 (1/2 c2b 1/2 butterfly practice)
Aimee 16:49 rx
Cate 18:47 rx
Taylor 20:19 pushups
nooner
Carl B 16:08 rx
Jordan S 21:50 45#/5 kick up + 10 pushup / 45#
Dana H 22:12 rx
Dana D 25:28 rx
Pam G22:10 Pull - up / HSPU 1 AB
Freaky G 22:57 1.5 ab mats
Steph C 20:51 3 AB/PU/45#
Jamie S 22:20 Rx
Meredith 22:06 2 AB/ PU
The Natalie 24:29 1 AB
Donna G 23:08 9 HSPU 2 AB/ PU
Pete D 18:29 rx
9:30 AM
Missy 22:04 35#/ 9 HSPU/3 AB /Banded Strict
Danielle G 20:28 10 pushups/baned strict
Jill H 20:49 Snatch grip DL / Pushups/pullups
Mary H 21:48 PVC OHS 2 ABmat-9 reps banded c2b
4:30 BAC!
Keith 19:01 PU/ 75#
Mike Mit 22:20 3 AB 75#
John Mc 23:50 pull/push/75#
Erin M 19:26 rx
Jeff P 16:33 rx
Meg O 17:42 rx
Ben B 18:29 pull/push + 15 reps power snatch
Keren M 22:27 3 AB (18 reps for two rounds)
Mae 23:00 ski/rr/pusups/5k
Ryan S 22:38 rx
Natalie Dentist 23:10 25# 3 AB/ 10 reps banded pullups
Laura S 22:40 45# 3 ab ROM PU
Joe S 20:18 1 AB
Meg D 20:45 slamball for snatch
Alex Tu 23:44 65#/24" box for HSPU
Edwin 19:23 35# 5 kick up/ 10 pushups/ 9 kips
Remer 15:27 rx
Matty Bo 19:45 pullups / 3 AB/ Hang 75#
5:30
Danielle c 19:16 55# 2ab PU
Baez 21:31 Rx
Sandeep 20:05 55 stinkbug banded
Seth 21:42 75 box Hspu PU ROM
Sean 14:56 BMU
6:30
Bella 23:ish 55 banded strict 2ab
Evan 24:ish 7 hspu 65
Emma 23:04 55
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