TEST DAY- RECORD RESULTS
15 RM Overhead Squat
Cash out
For time:
30 GHD Sit-ups
30 Overhead Squats @ 70% of 15 RM
30 Toes to Bar
CLICK HERE to compare to 3.16.22
Quote:
"Peace cannot be kept by force; it can only be achieved by understanding."
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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
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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
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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:
nooner
Pam 85 / 6:32 135BS
Meg D 75/ 85 for 14.5 reps / 7:20 BS 95
Pete D 10 reps at 170#/ 6:23 rx
Geoff 225 BX 15 reps/ 6:07 155 situps/ BS
1 PM masters
Mom 20 7:12 15#
Lee 35 7:18 25#
Terry 35 7:18 25#
3 Rounds for time:
10 GHD
10 OHS
10 Toes through rings
9:30
liz 50 6:18 rom ttb
Rob 185 10 rep back 7:50 bs ttp
steph 55 5:47 rom ttb
abo 145 10 rep back 6:18 bs ttp
4:30
Ben 105 7:36rx
Alex Tu 65 6:06 vups
Jeff 185 4:58rx
The Nat 10 @140 5:13 back squat 115# v ups
Erika 65 9:01 rx
Yex 80 6:58 rx
Remer 180 6:18 rx
Mark S 115 6:02 V ups
Gia 110 BS 5:38 SU V ups
Baez 165 7:49 RX
Danielle 75 5:59 ROM
Katie 50 6:11 ROM
Julia 115 9:04 RX
6:30
Dan C 155, 7:39RX
Matt T 163 Front Squat, 6:40 ROM, Front Squat, AB Mat SU
Greg 155 PR, 6:51 RX
Erini 35, 5:19 ROM
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