Every 3:00 for 30 Minutes:
10/12 Calories Row
10/12 Calories Bike
35 Double Unders
(record split times for each interval, score is highest number)
Quote:
Think you can and you can do it. Your thoughts are your life. - Lailah Gifty Akita
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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
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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.
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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
8 comments:
6 am
Kate c 2:23 15 dubs 7 rounds
Kristi 2:30 singles
mark 2:08 10cals
Jamies 2:20 rx
Danielle g 2:35 rx
9:30
Leah 2:48 8 cals for half/ 6 cals for half 20 dubs
Jackie 2:18 8/8 20 dubs
Mike c 2:04 8/6 20 dubs
Em g 2:48 9 rounds rx
nooner
Matty Bo 2:53 3 rx 7 (20 du)
Carl B 1:59 rx
Pam G 2:39 rx
Rich A 2:41 rx
Kevin H 2:24 rx
Meg D 2:28 rx
Pete D 2:52 10 du
Alan 2:59 8/8/8 row/bike/ski 9 rounds
Masters 8 rds
Terry 2:38 10 DU 8/8/10 du
Kathy 2;45 888 THEN 666 row/bike/ski
Lee 2:32 8/8 10 du
Jamie 2:10 Rx *
4:30
Jeff P 1:57 rx
Alex Tu 2:48 9/9/35
Kyle 2:07 :30 dub practice
Erin 2:14 rx
John McH 2:21 :30 dubs practice
Olan 2:37 18 dubs
May 2:35 8/8/8
Gianna 1:58 7/7/:30 practice
Karen Mas 2:33 c2 :30 dub practice
Keith 1:00 each
alicia 2:41
5:30
Seth 2:04 9/9/:20 dub practice
Alex Brat 2:10 8/8/:20 dub practice
Kamilah 2:47 7/7/:20 dub practice
Natalie Dra 2:48 rx
Mak 2:02 8/8/35
Baez 2:21rx
Danielle C 2:25 8/8/:20 dub practice
6:30
Ben 15/?/:30 burpees
Missy 10/6/10
Steph C 8/8/:20 dub practice
Gia 8/8/20
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