5 Rounds for time of:
2 Rope Climbs (20 ft)
20 Alternating Dumbbell Snatch (50/70#)
Quote:
“So early in my life, I had learned that if you want something, you had better make some noise.”
― Malcolm X
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Aimee Lyons
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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
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
4 comments:
6am
Elizabeth 14:33 RX
Subhan 17:05 15ft 55#
Mark S 18:31 55#
Kate C 18:02 one 15ft rc/rnd 45#
9:30
ERini 19:18 30#/20ft
Dana H 16:01 15ft
Jackie 19:33 40#/ 15ft last round 1 rope
Evan Z 18:27 50#/15ft
Mary H 14:14 25# 4 pulls
Jill H 17:05 30#/15ft
Noon
Remer 23:21 RX+ short rope
Kevin H 15:52 3 to 20 2 to 15 50#
Lauren 16:48 35/15
Carl 18:59 RX+ short rope
Heather 14:46 1 20”
Dave H 24:30 RX
Pam G 18:06 RX
Dana d 22:22 40#
Taylor 23:54 1 15 1 20”
Rich A 20:33 Rx+ 75#
Meg D 20:53 15 “ 35#
Pete F 18:00 60# 3 rounds
gianna 16:35 30# 4 pulls
Geoff 12:24 6 towel pulls 20 kb/ db alt
4:30
Jeff 14:44 RX
John Mc 25:50 50# 1 20’ 9 15’
Roberto 11:54 15’ 35
Edwin 18:48 10 ‘ pulls
Safety G 23:37 RX
Alex TY 23:07 15’ 50#
Mitt 22:02 girls RX
Olan 26:06 60#
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