100 Double Unders....then
30/20/10 reps of:
GHD Sit-ups
Pull-ups
Wallballs (14/20# to 9/10 ft)
....then 100 Double Unders
Quote:
The freedom to do your best means nothing unless you are willing to do your best.
- Colin Powell
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Aimee Lyons
crossfitkop@gmail.com
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King of Prussia, Bridgeport
the greater Philadelphia area
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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
7 comments:
6 am
Colette 12:23 RR/AB?bike
bella 20:58 bard
Elizabeth 16:39 rx
jamie 12:34 rx
Megs 18:08 10#
Subhan 13:10 rr
hannah 14:02 rx
julia 15:14 AB
Mike s 18:58 scale
Mark 13:43 RR AB
9:30
aimee 12:42 rx
Em g 15:09
Erini 18:34 singles
Mary 12:17 RR c2 air squats
ABO :)
Dave h 16:25 rx
dana 15:25 rx
Geoff 15:26 50 du 15/10/5 PU
nooner
Pam G 14:09 1/2 pullups
Matty Bo 17:16 abmat
Kevin H 15:05 rx
Dave H 18:48 rx
Pete D 22:47 rx + c2b
Freaky G 15:03 rx
Meredith 14:53 1/2 pu singles
Rich A 15:01 rx + c2b
Sean 15:57 40/30/20/10 reps
masters
2:00 ski/su/du
25/15/10 reps of:
GHD Situp
Pull up
Wallball
2:00 ski/du/su
Gordy 14:56
Terry 15:15
Evan 19:16
Paul 18:26
Lee 16:10
Kathy 15:38
Lisa forgot to look
4:30
Remer 12:01 rx
Jeff P 10:36 rx
Erin M 11:26 rx
Keith B 19:50 AB mat
Edwin 16:53 (SU) Kip
Kristen N 15:30 1/2 pu band (2:00 du attempts)
John M c 16:26 abmat/RR
Alex Tu 14:00 reduced volume
Nat Dentist 17:35 15/10/5 band abmat 10#
Donna G 16:36 1/2 pu
Olan 18:00 50 du
The Nat 15:19 rx
Mike Mit 17:01 (senior scale)
Joe S 15:36 rx
Roberto 19:18 rx
Yex 18:00 rx
5:30
Michael C 18:40 rom ghd some rr 14# 9ft :90dubs
Kamilah 21:12 scaled
Alex Brat 18:30 kipping attempts
Baez ?
Danielle CG 14:48 15/12/10 ghd
Leah 20:41 12 ghd w/sit ups
Danielle C 18:20 10# :90 dubs
6:30
Steph C 18:00 15/10/10 ghd 80 dubs cash out
Ben 19:38 1 min dubs
Greg 17:37 rx
Jessie 17:30 banded pull ups :90 dubs rom ghd
Missy 16:53 rom ghd pull ups and ring rows 8# :90 dubs
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