4 Rounds for time:
400 Meter Run
20 Power Snatch (65/95#)
5 Ring Muscle Ups
Quote:
“I would rather walk with a friend in the dark, than alone in the light.”
― Helen Keller
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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
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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
4 comments:
6 am
Danielle 21:03 banded PU
Jamie 20:52 jumping MU
Missy 23:55 55 transition
Kate c 18:47 200 transitions
Aashish 19:14 65 jumping
Mark 23:30 75 strict
Greg 25:27 rx
Erini 23:13 45 jumping
Julia 21:12 5 banded dips
9:30
Shannon25:35 55 transitions
Jackie 23:42 1k bike 3JRMU
Liz 23:21 35 transitions
Em g 22:56 1/2 PU 1/2 transitions
Aimee 23:57 3RDS RX
Gordy 24:30 1k c2 75 jrmu
Cate 25:30 200
Jill 22:52 50 JRMU
Emma s 24:37 200 35# rr
Dana H 25:15 bar mu
Taylor 19:07 200 m 3 RMU
noon
Keith 18:51 1/2
Remer 21:19 rx
Rich 23:41 rx
Freaky g 24:15 JRMU
The Natalie 24:34 high transition
Edwin 22:52 65 transition
Pete 26:55 rx
Megs 24:10 scaled
Pam 20:02 JRMU
Geof 18:41 sa snatch 25
5 chest to bar
4:30
Jeff 19:58 RX
Erin 23:29 RX
Lauren 23:50 scaled
Alex Tu 26:18, 1k C2, 65#
Dan 28:50 RX
Sarah 12:49 scaled
Yex 22:43 55# , trans
Meg O. 28:59 RX
Joe S. 20:00 scaled
Will 20:46 65#, 1k, trans
ABO 20:37 55#, trans
Ben B. 24:06 1k C2, strict pull-ups
5:30
Gia 26:15 55#, trans
Matt 27:15 75# trans
Katie 25:08 35#, trans
Baez 28:08 BMU
Lil D 26:25 55#, trans
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