All for time:
500 Meter Row
then...
21-15-9
GHD Sit-ups
Deadlift 155/225
Box Jumps 20/24"
then...
500 M Row
Quote:
"Change is inevitable. Growth is optional."
- John C. Maxwell
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Aimee Lyons
crossfitkop@gmail.com
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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
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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
3 comments:
6 am
Kate c 13:58 135# 17" situps
Kristi 13:00 105 17" situps
Julia C 12:14 125# 17" situps
Megz 15:25 135#
Colette 11:30 situps
Mark s 12:48 165# situps
Mak 11:35 75# situps 13"
Subhan 13:40 185#
hannah 10:19 rx
Gambone 13:26 rx
Elizabeth 11:04 rx
Sean 10:12 rx
4:30
ABO 14:52 13"
Randy 13:36 RX
Jeff 10:07 RX
Erin 12:03 RX
Alex Tu 14:41 16%
Roberto 11:57 RX
Greg A. 13:59 RX
Edwin 13:34 105#, sit ups
McHugh 14:54 185#, sit ups
Will 14:25 205#
Yex 12:55 RX
Joe 15:18 RX
Giancarlo 12:46 185#
Remer 9:59 RX
Freaky G. 13:10 RX
Shannon 16:20 RX
5:30
Surya 18:00 65#, sit ups step ups
Baez 14:09 step ups
Danielle C. 14:41 105#, 17"
9:30
Ina 16:51 10517"
Jill 13:40 rx
jackie 14:27 13"
Em g 14:8 120
The Natalie 13:29 rx
noon
Dana 14:56 rx
Jess a 14:34 125 situps stepups
Rich 12:26 rx
Kev 12:50 rx
Jessie 15 115 ROM GHD
Pam 11:24 rx
Ben b 15:41 165#
Taylor 12:27 rx
Meredith 14:31 stepups
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