For time:
9 Back Squats (155/225#)
50 ft Handstand Walk
400 Meter Run
15 Back Squats (155/225#)
50 ft Handstand Walk
400 Meter Run
21 Back Squats (155/225#)
50 ft Handstand Walk
400 Meter Run
Quote:
One day or day one. You decide.
-Unknown
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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.
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
9 comments:
6 am
Brian 16:42 SC
Kate 20:25 145 sc
Colette SC
Jamie 15:02 sc
Mark 17:26 165 sc
Francisco fitness
Danielle 18:57 sc
Edwin 16:05 135 sc
Julia 17:17 135
9:30
Aimee 17:35 rx
Cate 21"03 125
Kyle J 14:30 box
Dan 21:30 box
Jackie 17:45 125 box
Erini 13:13 105 box
Em G 19:16 box
Liz 20:11 box
Steph a 19:50 95 box
Leah 20:03 85 attempts
Jill 18:41 115 box
nooner
Taylor 18:30 WWin
Carl B 13:55 rx
Pete D 22:29 Wall walk up x5
Dana H 19:48 rx
Rich A 16:32 rx
Heather 17:10 rx
Meg D 18:04 125 / wall walk in
Evan Z 20:07 155#
Dae H 15:41 wall walk in
Geoff 11:32 205# 30 shoulder taps
Masters
Box walk arounds x5 for HSWalk
Gordy 16:51 185#/400 M run
Terry 19:15 83# 400 M run
Mom 20:12 40# 400 M run
Linda 16:53 73#run 200 m
Lisa 16:41 63# 800 M c2 bike
Lee 19:26 73# 400 M run
Kathy 15:41 c2 bike 800M 73#
kathy 85#
5:30
Danielle C 20:35 ww 115#
Baez 18:22 rx
Matt Th 22:25 walk arounds 145#
6:30
Kev B 18:51 145 3 ww 2 wlk around
Mike C 19:26 ww 125#
ABO 22:35 wa
Seth 19:05 205 ww ski
Greg 24:22 205#
4:30
Natalie dentist 19:02 box walk 65
Freaky 17:43 135 25'
Josh m 18:36 185#
Keith ^
Jeff 11:54 rx
Karen 17:28 145 box
Lauren 15:35 115 wwi
Alex
Alex TU 15:54 c2 155 wwi
Donna 16:53 125 Box
Erin18:14 rx
Smutek 17 HSW
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