5 Rounds for time:
5 Clean and Jerks (135/205#)
15 Kettlebell Swings (35/53#)
45 Double Unders
Quote:
“Joy is the simplest form of gratitude.”
-Karl Barth
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CROSSFIT KOP CONTACT INFORMATION
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.
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
3 comments:
9:30am
Brandi 13:06 RX
Mark S. 15:20 145
Jamie 14:18 RX
Jill 15:15 85# 2x singles
Meg O. 15:36 RX
Erin 15:05 RX
Erika 14:35 85# 2x singles
Colette 11:38 RX
12pm
Freaky G. 17:32 115#
Kate C. 18:43 RX
Jordan 18:01 95# 44#
Dana H. 18:03 RX
Meredith 13:57 85# 2x singles
Keith 19:40 135#
Lee 19:19 55# 26#
Steph C. 15:50 75#
Ina 19:18 55# 26#
Rich A. 18:29 RX
Pam 18:03 RX
4:30
Danielle 14:54 rx
Sarah 15:59 65 singles 26
Smutek 15:53 185
Evan 15:50 135 35# attempts
Edwin 16:20 105 attempts 44
Dan 15:38 rx
Greg 19:07 185
Karen 11:26 40 DBHCJ singles
Shannon16:00 115 attempts
5:30
Lizzy 17:05 wife balls 75
Emma 19:58 105 rig taps
Baez 23:00 rx
Julia 22:32 125
Alex Tu 23:55 6 rounds 150
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