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5 Rounds for time of:
50 ft Handstand Walk
12 Dumbbell Snatch (50/70#)
15 Box Jumps (24/30")
Quote:
“Sometimes the things we can’t change end up changing us.”
Anonymous
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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
4 comments:
6 am
Mike s 14:14 Around the world 25# 20"
Erini 15:10 kickup 25# 20"
Hannah 14:45 rx
Julia 16:57 25# 20"
Kristi 15:30 20# 20" kickups
Subhan 16:50 25 shifts 60#
Mark 17:47 5WWi 55#
Danielle 16:21 5WWI 40#
Sambo 14:42 5wwi
Jamie `15:44 6wwi
Brian 16:29 24" 5 wwi
Elizabeth 14:56 rx
Colette 11:20 45# 3wwi
Keith 14:00 3 rounds
Julia- 35#
9:30
Ina 16:09 WWI 20# 17"
Jill 15:48 5wwi 35# 20"
Jackie 15:44 5wwi 35# 17" 15# DB stepups
Leah 14:36 attempts 25#
Mary 15:36 attempts 25# 17" stepups
noon
Gianna 18:15 kickups 35
Rich 18:00 rx
Pam 13:33 5wwi
Megz 16:21 5wwi 35# 20"
Pete 24:01 rx
Geoff 11:29 (1 pushup +4 tapsx5 53KB stepups
4:30
Ben 15:40 hs hold, 50#, 15 cal bike
ABO 14:45 WWins, 35#, 10 cal bike
Jeff 13:14 RX
Alex Tu 18:04 WWins, 35#
Freaky G. 15:00 WWins
Greg A. 18:41 RX
Erin 15:09 1-min handstand walk
Yex 13:31 20 handstand taps, 40#
Samson 16:59 WWins, 55#
Remer 13:04 RX
Meg O. 14:21 RX
Will 15:50 bear crawl, 45#, 15 cal assault bike
5:30
Rebecca 13:37 handstand hold, 25#, 20”
Lil D 16:ish WWins, 30#, 20” 1/2 17” 1/2
Gia 14:18 35#, 20”
Max 19:44 WWins, 55#
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