All for time:
21-15-9 reps of:
Handstand Push-ups
Air Bike Calories
15-12-9 reps of:
Push Jerk (105/155#)
Air Bike Calories
Quote:
"Communication leads to community, that is, to understanding, intimacy and mutual valuing."
- Rollo May
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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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Aimee Lyons
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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
4 comments:
6am
Danielle G 20:35 :)
Larissa 22:06 2 mats + pu, 65#
Subhan 13:04 sc
Mike S 20:26 pu 85#
Edwin 15:51 3 mats + pu, 75#
Kate C 16:01 rx
9:30
Emma 19:09 seated press (15-12-6 caps) 45
Jackie 22:32 (15-12-9) 2.5 ab
Jill 20:33 75 1.5 ab 15-12-9 hasp
Steph 20:24 75 ROm
Kev B 12:30 2ab 95
Dan 14:51 rx
noon
Megz 20:25 85
Dana H 17:36 rx
Cate 17:26 rx
Jamie 18:10 rx
Mel 12:36 rx
Aimee 14:49 rx
Granny 20:32 15-12-9 1ab 65
The Natalie 10:39 c2 SA press goblet squat
Mark 16:48 2ab 115
Pete 13:50 135
4:30
Ben 18:53 push ups
ABØ 😊
Meg 0. 13:13 RX
Lauren 13:27 65#, 15-12-9 HSPU
Erin 13:34 RX
Jeff 10:17 RX
Remer 12:22 RX
Alex Tu 17:20 95# ½ 75# ½, 12-9-6 HSPU
Julia 15:12 95#
Yex 16:54 80#, 12-9-6 HSPU
5:30
Shannon 19:01 85#, 5 HSPU attempts, stink bugs
Emma 22:40 75#, stink bugs
Rebecca 23:29 105# ½ 95# ½ , 5 HSPU attempts, stink bugs
Katie 21:27 75#½ 70#½
Gia 17:14 80#, 2 ab
Baez 13:48 RX
Lil D 19:21 80# strict HSPU 2 ab
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