4 Rounds for time:
1:00 Handstand Hold
7 Thrusters (105/155#)
14 Chest to Bar Pull-ups
Quote:
“Doing the best at this moment puts you in the best place for the next moment.”
-Oprah Winfrey
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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
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
6 comments:
6:00am
Julia 16:51 95
Kate 17:43 95 pp/pu
Larissa 15:18 55
Mark 21:25 135x1rnd 115x3
Jess 18:02 45 band
Tori 18:01 45 band
9:30
aimee- 14:52 rx
Jackie 17:10 FS 115 GHD
Mary H 16:14 55# 6 chestier some rom
Jess D 17:28 75 10 pu
Katie 16:42 75 7 pu
Erini 18:19 65 some rom chestier
Mary T 16:14 75 7 pu attempts rom squat
12pm
Ben 20:30 3rds 10 C2B, 30 second HS hold 30 low plank
Em G. 17:36 90#, banded C2B
Evan Z. 18:22 105#
Meredith 16:32 75#, RR
Sofia 14:36 5rds low plank, rr, 20 DB PP
The Nat 19:36 ROM C2B
Pam G. 14:46 rr
Matty Bo 20:20 95# 2rds c2B 2rds rr
ABO 11:54 85# HPC, low plank, rr
Masters
Alan 13:26 15#, 17", rr
Gordy 16:06 105#, pu 7/14 reps
Terry 14:27 pu. 20# DB
Lee 14:31 15# DB, banded pu
Lisa 15:47 15#, banded pu
Kathy 14:07 12# DB, rr, wall hold
Michael 14:42 30# DB, rrkip swing, plank
Ina 15:21 15# DB, banded pu
Regina 14:28 15# DB, banded pu, wall hold
Jess A 17:00 20# DB, rr, plank
4 Rounds
1:00min hold
10 Thrusters
10 Pullups/RR
4:30
Ryan S 16:53 115#
Lauren T 16:47 85# PU
Erika R 8 rounds in 15 mins 1:00 plank 10 seated press 10 RR
Alex Tu 16:38 low plank 115
Freaky G 17:36 95#
John Mc 17:00 115#/ banded pull up low plank
Erin M 12:39 rx
Jeff P 12:20 rx + 165
Meg O 15:15 rx + 115
Remer 12:39 rx
5:30
Joe S. 21:33 125#
Emma 21:49 75# HS hold (plus plank last round) kip swings
Shannon 20:11 85# kip swings
Seth 18:16 115#, plank, kip swings
Jamie 19:19 75# 10 thrusters, pull-ups
Baez 15:22 RX
Lil D 16:46 75#, pull-ups
Matt 16:34 105#, plank, rr
Nick 17:00 95#, plank, rr
6:30
Steph C. 18:42 65#, has hold and planks, pull-ups
Danielle 17:36 pullups
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