10 Rounds for time of:
10 Back Squats (95/135#)
8 Burpees
1 Legless Rope Climb (15ft)
Quote:
The struggle you’re in today is developing the strength you need for tomorrow. Don’t give up.”
-Robert Tew
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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
6 comments:
6 am
Brian 19:12 RC legged
Jamie 20:41 75# legged
Mark 27:05 115 10'
Danielle 22:15 legged
King 25:46 95# legged
Mike S 29:04 75# 10'
Shannon 27:54 85# legged
Tori 24:05 35# Rope Pulls
Jess W 25:42 35# rope pulls
Jess R 25:52 55/45 rope pulls
Kate C 20:12 sc
Erini 24:14 65# 10'
Aimee 18:27 10'
Cate 15:59 no rope
Colette 16:15 5 strict pullups
Em Gallo 22:35 3 pulls 90# rack legged
nooner
Meg D 21:41 3 pulls/ 85#
Meredith 22:21 85#/ floor rope pulls
Matty Bo 21:48 95/rack/2pulls
Pam G 23:44 4 legless 6 x5 strict pu
Pete D 28:11 rx
Keith 28:56 115#/ 3 legless/ 7 x5 pullups
Dan C 8 rounds in 25:00 10 to 15 -ish feet
Jill H 22:19 3 pulls/ rack 85#
Kevin H 23:56 rx
Masters
7 Rounds
7 Deadlifts
7 Burpees
1 Pull from the floor
Jess A 15:19 105#
Ina 10"44 95#
Gigi 11:30 65#
Michele 13:20 5 rds ( 4 burpees) 18# from 11" box
Terry 13:31 85# 15ft legs!
Lisa 14:04 75#
Lee 13:4485# 10 ft legs + pulls
Richard 17:00 44/35# 11" box 4 burpees
Kathy 13:27 95#
4:30
Alex Tu 22:35 10ft 95#
Ryan S 20:33 4 pulls 95
Greggy 23:14 rx
May 25:55 5 burpees box squat 85 walk up
Alex Th 19:55 2 pulls
Joe S 21:58 sc
John Mch 24:55 95 walk ups
Taylor 23:48rx
Will 23:14 95
Natalie Dra 17:27 2 pulls
Mike Mitt 24:26 95
Remer 20:10rx
Yex 19:36 85 1-2 pulls
5:30
Matt Th 22:38 95 2 pulls
Julia N 26:53 10ft
Erika J 8 ski cals walk ups
Gia 26:36 75 2 pulls
Baez 29:48 rx
Danielle C 24:49 75 2 pulls
Randy 24:28 95 3 pulls
6:30
Pramit 24:06 45#, Sit to stand
Alex 21:24 3 Ring Rows
Steph C 24:00 55#, 1 legged RC
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