All for time:
3 Rounds:
12 Strict Handstand Push-ups
50 Walking Lunge Steps
Rest 3:00
3 Rounds:
12 Deficit Kipping Handstand Push-ups (2 X 45#/ 4 X45#)
25 Box Jumps (20/24")
Quote:
Today was good. Today was fun. Tomorrow is another one.
-Dr. Seuss
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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
3 comments:
9:30
Mary H 22:39 2 AB Plus Plate/ 2 AB 13" box
Dana H 26:20 10 strict / 8 deficit 25# plates
Erini 19:08 2AB/2 AB 6 reps kip practice
Jackie 21:36 2AB+ plate 8 reps
Evan Z 28 :42 5 strict/12 deficit to 25# plates
Rachel Y 25:20 2 AB/1 AB
Jill H 19:55 2 AB + plate/ 2 AB
Em G 21:00 3 AB/ 3 AB- 6 reps kip practice
Mark s 23:40 AB
Mike S 22:41 box hspu/sdp/20"
Edwin 17:56 2 AB/SDP/20"
Kate 21:55 25# SDP/ 2 AB SDP
Jamie 27:08 1 AB/RX
Colette 17:06 sc
nooner
Rich A 18:56 rx
Pam G 22:01 1 AB/8 reps
Taylor 23:02 2.5 AB/ 6 to 45# plates
Kevin 23:45 1 AB/ROM
Katie F 21:20 2 AB
The Nat 21:00 1 AB+ plate/1" deficit
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