For time:
50 Pull-ups
15 Clean and Jerks (95/135#)
25 GHD Sit-ups
25 Chest to Bar Pull-ups
15 Clean and Jerks (95/135#)
25 GHD Sit-ups
Quote:
Love change, fear staying the same.
-Maxime Lagacé
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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
4 comments:
6am
Jamie 14:52 rx
Mike S 16:52 rr, pu, su, 85#
Mark S 15:54 115# su
Missy 16:30 bpu su 70#
Danielle G 15:23 pu su
Erini 17:23 65# pu
9:30
Leah 16:17 30 PU 10 c2b 5 RR 75
Linda 17:14 30 rr banded PU 55
Jill 12:30 1/2 RR 1/2 BB high pull 65
Jackie 13:23 30 Pu 15 c2b 85
Mary 13:35 20 pu 15 pu 65
noon
Ina 14:00 30 RR 15 banded 55
Dana 13:10 RR xleans
Edwin 11:00 30RR 75# 15 banded
Gianna 14:07 RR 85 cleans
Alicia 12:22 65 30/15
Pam 11:05 30PU 15 c2b
Sydney 11:59 20PU 10 c2b situps
Kev 13:56 Rx
Josh 11:50 115 35PU 15 chesties
The birthday Natalie 15:18 RX
Dave 15:19 rx
Geofff 13:57 30-20 95 situp
4:30
Erika 12:54 55# 25 pu
Freaky G 1423 RX
Dan 14:54 RX
ABO 15:22 30/15 pu 85#
Jeff 9:11 RX
Meg O. 11:19 RX
Alex Tu 17:04 95#
K Pop 9:42 banded pu 63# strict press, sit-ups
Keith 13:28 30/15 pu
Joe S. 13:26 25 pu
Greg A. 13:54 RX
Yex 15:01 80#
Taylor 15:50 RX
Karen 12:33 25/12 pu 75#
Mike Mit 15:50 95#
5:30
Baez 15:37 RX
Emma 16:15 RR / banded pu, 65# GHD ROM
Lil D 16:47 75# strict
Gia 13:47 75# banded, sit-ups
Max 18:35 115#, sit-ups
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