3 Rounds for time of:
25/35 Calories Air Bike
1:00 L-sit Hold
35 Wall-balls (20/30# to 9/10ft)
Quote:
“There is no chance, no destiny, no fate tha
t can hinder or control the firm resolve of a determined soul.”
– Ella Wheeler Wilcox
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Aimee Lyons
crossfitkop@gmail.com
973.885.8728
http://www.crossfitkop.com/
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.
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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
2 comments:
6am
Kevin 21:56 20#
Mike 19:21 25 Cals plank hold 14#
Larissa 24:02 14# 20 Wallballs
Missy 23:10 handstand hold 14# 20 wallballs
Danielle G. 18:59 handstand hold
Subhan 23:00 40 second L-Sit 20# 20 Wallballs
Colette 22:27 ROM L-Sit
Ben 26:36 plank hold
9:30am
Emma S. 21:58 18 cals plank hold 10# 25 Wallballs
Jill H. 19:45 1 min C2 Bike plank hold 18#
Em G. 20:42 plank hold
Jackie 21:14 plank hold 14#
ABØ 18:45 plank hold 10# wallball
12pm
Rich A. 29:11 RX
The Natalie 19:17 ROM
Dave 30:20 RX
Pete S. 23:22 (2 Rds RX)
Pam 20:35 RX
Jordan 25:26 20# plank hold
4:30
Lauren 20:18 14#, ROM
Erin 21:50 RX
Jeff 19:11 RX
Ryan S 17:53 20# (2 rounds)
Erika 21:19 14#, ROM
Alex Tu 23:25 Plank 20#
Emma 22:16 plank 14#
Alex Th 23:37 RX
Yex 21:36 18 cals, ROM, 14#
5:30
Danielle 25:35 ROM, 14#
Alex B 24:18 18 cals, plank, 12#
Julia 28:15 18#, 30 WB
Shannon 25:57 ROM, 14#
Pramit 25:57 25 cals, ROM, 15#
Baez 30:15 RX
Sofia 21:53 18 cals, 10#, 30 sec L sit 30 sec plank
Amy 21:55 18 cals, 8#, 30 sec L sit 30 sec plank
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