Four - 3:00 Rounds of:
12/15 Calories Row
10 Deadlifts (185/275#)
Max Wallballs (14/20 or 9/10 ft)
Rest 2:00
(score is total number of wall balls for all four rounds)
Quote:
“Don’t let yesterday take up too much of today.” — Will Rogers
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CrossFit Level 1 Seminar - June 29th/30th at CrossFit King of Prussia
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Aimee Lyons
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973.885.8728
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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
8 comments:
6am
Rodd 125 14# masters rx
Larissa 92 105# 10#
Brian S 120 rx
Kate C 83 165#
Ryan P 91 225#
Laura S 68 135# 10#
9:30 AM
Jackie H 85 rx
Dan C 74 rx
Gordy 87225# 14# to 9ft
Emma S 44 95#/12# 10 cals
Jill H 71 rx
Steph C 77 115#
nooner
Meg D 77 12#/ 145#
Keith 112 225#
Taylor 92 rx
Pam G 166 rx
Rich A 123 rx
Pete D 84 245#
Geoff 92 225#/ 25 DB
Ina 70 95/10# 10 cals
Freaky G 104 rx
Jamie S 185 rx
Greg A 80 rx
Remer 77 Rx + 30#
Aimee 112 rx
Cate 81 rx
Danielle 142rx
4:30
Lenny 132 women's RXX
Matt s 186 rx
Lauren 98 175
Yes 82 165
Meg o 90 RX+ 20#
Will 69 185 14
May 56 10/9 6lbs
Karen 85 165
The Natalie 104 rx
Mitter 93 women rx
Jeff 134 rx+ 30#
5:30
Joe 93 rx
Kpop 55 105
Katie 71 115 10
Newcomer 65 165
Erika 68 115
Bratty 60 105
Baez 101 rx
Seth 72 245
Lil d 72 145 12
Samson 88
Erini 93 135
6:30
Rachel 87 rx
Missy 86 105 10
Matt t 86 125 14
Sarah 38 ass bike wb squat z press
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