3 Hang Power Cleans + 1 Jerk
1-1-1-1-1-1-1
Cash out:
4 Rounds for time of:
50 Double Unders
5 Sandbag Ground to Over the Shoulder (100/150#)
Quote:
“If you see someone without a smile, give them one of yours.” – Dolly Parton
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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
7 comments:
6:00 am
Julia 150 5:30 75
Brian 205 6:37 su
King 175 7:00 hpc
Sam 245 4:25 rx
9:30
Alicia 120 5:39 50# rig taps
Mary 110 7:20 75#
Em G 110 5:08 10 KB Dl 70
About no jerk 80 6:11 50# to shoulder singles'
Jill 100 7:05 75 singles and doubles
Erini 80 7:05 100 dub attewmpts
Keith 315 back squat 8:00 100#
noon
Rich a 245 7:41 rx
Taylor 245 7:10 125#
Carl B 242 4:43 rx
Eiad 85 :)
Jess 134 7:48 100
Natalie Dentist 75 7:50 50#
Katie F 95 6:50 DUA
Erin M 135 6:50 SB to shoulder
Pam G 145 6:56 RX
Matty BOH form jerks 6:01 50 DL
Evan 145 5:40 1:00 DUA 75
Dana H 140 7:42 rx
Lauren T 120 6:45 rx
Masters
Gigi 40 8:50 100 SU 30#
Terry 75 9:40 50# 25 DU
Gordy 165 7:33 100#
Michele 4#/pro 10:50 25 SU 14#
LISA 50 8:26 SU 50#
Ina 57 13:13 50#
Lee 63 8:32 50# 25 Du
Regina 55 5:09 50 SU 50#
Alan 45 9:54 (50 SU/ 5&J 45)
5:30pm
Seth 205 8:51 singles
Rebecca 120 8:35 75#
Lil D 100 6:41 singles 75#
Baez 24:5 9:45 RX
Alex Tu 185 7:22 125#
Leo 115 9:15 singles 75#
Matt 135 7:05 singles 100#
Shannon 125 9:10 singles 75#
Randy 175 9:57 RX
Joe S. 215 6:56 RX
Emma 115 9:07 singles 75/100#
Nick H. 165 9:33 single 100#
6:30
Greg 205 9:40 RX
Edwin 95 7:02 single, single double, 75#
Julia 155
4:30
Jeff P 265. 5:18 rx
Meg O 154 5:03 rx
The Nat 140 5:57 rx
Mike Mit 165. 9:46 100# 25 DU
Remer 225 7:48 Rx + 5 rds
Erika 95. 6:20 75# 25DU
Freaky G 125 6:29 rx
Ben B 210 7:29 50seconds ski/ 125#
Ryan S 170 7:40 125#
Jerry 185 9:40 100#
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