2 Rounds for time of:
400M Run
30 Handstand Push-ups
500 M Row
30 Dumbbell Power Snatch (35/50#)
Quote:
“Believe you can and you’re halfway there.” —Theodore Roosevelt
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CrossFit Level 2 January 25/26th... at CrossFit King of Prussia
CrossFit Level 1 Seminar 12/21-12/22 at CrossFit King of Prussia
CrossFit Level 1 Seminar 4/26-4/27 at CrossFit King of Prussia
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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
6 comments:
9:30
jackie 20:53 2.5 AB 15 HSPU 30#
Shannon 18:56 6 kickups
Alicia 21:42 1ab
Cate 18:59 RX
Leah 19:30 15HSPU 1 ab 25#
Em G 19:03 3 ab 17hspu
ABO 19:20 20 HSPU 1ab 30#
jill 20:26 20 HSPU 2ab 39
Erin 18:39 2.5 ab
Nooner
Pam G 15:20 15 hspu
Taylor 18:54 20 hspu
Matt Bo 17:04 15 hspu 3 AB/ 35#
Heather 16:46 rx
Meg D 22:15 1000M C2 30#
Pete D 16:19 rx
Evan Z 21:58 20 hspu/ 35#
Rich A 14:30 rx
Geoff 17:34 25# 1/2 pushups/ 1/2 DB Seated press
Masters
2 Rds
Run 400M
15 HSPU
Row 500 M
30 DB Snatch
Alan 17:01 Bike 800M seated DB Press 20#
Mom 17:45 12# box hspu/ 2ab
Linda 17:45 15# box hspu/ box 2 AB
Lee 18:54 15 3 AB
Terry 18:14 20 # 2 AB
Regina 16:59 800 M c2 bike pushups (10/12#)
Iina 18:32 15/20# 3 AB
5:30
Kristen N16:43 snake
Kevin H. 16:43 pu 25#
Alex B 17:31 20#
Ryan P 17:03 40#. 20 hspu
Baez 17:17 rx
Kevin B 14:35 40# snake hand release
Mike C 16:35 snake 35#
Randy 16:51 2 mats
Joe S 16:52 rx
Gia 17:21 25# 2 mats
Dana 16:00 30# snake
6:30
Steph C 17:47 25# 3 mats
Dana H 20:29 rx (rower broke mid wod)
4:30
Keith 19:36 c2 bike
Natalie Dentist 12:09 15#/ 15 HSPU 3 AB
Bionic Mae 19:11 row x2 push up 15#
Erika 17:42 stink bug 25#
Remer 12:19 rx
Meg O 13:38 rx
Laura S 18:50 2 AB/ 15 hspu/ 25#
Erin 14:25 rx
Julia 19:45 rx
Jeff P 13:54 rx
Alex Tu 19:20 7 hspu 2 AB/ 7 pushup/ 35#
Lenny 24:32 1 AB
Karen 18:54 15 HSPU 3 AB/ C2 bike
Josh Mc 20:00 45# 25 HSPU
Freaky G 20:11 1.5 AbMats
Aimee 16:16 Rx
For Keith 6 AM
Aashish 17:11 sc 35# 10 Reps HSPU
Mark 20:46 2 AB 40#
Danielle 19:18 SDP 25#
Missy 18:43 2 /5 AB mat 15 Reps 25#
King 20:40 2 AB/ 40#
Francisco:)
Brian S 17:48 rx
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