For time:
20 Calories Air Bike
20 Clean and Jerks (105/155#)
20 Bar Muscle Ups
20 Calories Air Bike
Advent Day 14:
Max Bar Muscle Ups in one set (M/F)
Quote:
"Courage is one step ahead of fear."
- Coleman Young.
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Aimee Lyons
crossfitkop@gmail.com
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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
6 comments:
9:30
Dana h 13:24 rx
Evan Z 14:12 105#
Jill H 12:27 75 hips to bar
Kevin H 11:57 rx
John King 12:04 135# banded BMU/ C2B
Em B 10:18 95# banded bmu 95#
ABO 9:28 55 band pu
Sofia 13:02 55# JBM 30"
Katie 12:57 75# JBMU 24"
nooner
Rich a 10:30 rx
Meg D 12:31 85#BMU banded
Matty Bo 12:42 135# band bmu
JOrdan 12:55 95# hips to bar
Meredith 12:48 75 / band bmu
Shannon 11:10 95# band bmu
Jamie 10:38 pull/push 20 reps
Pam 11:56 12 bmu
Aimee 11:27 rx
Lauren T 95#
6am
Edwin 11:06 75#, JBMU
Danielle 12:57 15JBMU
Larissa 12:06 65#, 10JBMU
Mike S. 13:46 95#, PU
Subhan 10:28 115#, 10 BMU
Tori M. 11:56 55#, banded PU
Jess W. 12:20 55#, banded PU
4:30
Leah 14:14 75 JBMU
Freaky 14:13 10 BMU
Julia 12:40 rx
Alex Tu 1-:43 115
Mark 12:07 10 BMU
Top GUn 13:17 95 hips
Remer 9:40 7:39 rx
Jeff 7:39 rx
Erin 8:34 rx
Erika 12:23 85 hips to bar
5:30
Greg 10:43 rx
Baez 12:11 95
Matt t 11:58 95 JBMU
Danielle 13:03 75 low bar
6:30
Dan 10:50 rx
Emma 12:23 85 JBMU
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