5 Rounds for time of:
2 Rope Climbs (20ft)
4 Squat Cleans (135/205#)
40 Double Unders
Quote:
"No matter how much falls on us, we keep plowing ahead. That's the only way to keep the roads clear."
– Greg Kincaid
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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
5 comments:
6am
Brian 14:55 StrictPU/155/su
King 15:56 15'/115
Mike 17:14 15'/105/su
9:30am
Mark S. 20:53 165#
Dana D. 12:09 95# 1 rope climb 15 ft
Ina 19:11 55# 10ft
Taylor DNF
Jill H. 16:49 1 rope 15ft 85# 20 dubs
The Nat 15:41 1 rope climb 15ft
Larissa 19:30 sc
Mary 15:44 1 rope climb 85# 20 dubs
Jackie 10 banded pull-ups 120# 20 dubs
KEv H 15:32 185 15'
Syd H 17:00 15' 85# singles
Phillip 17:45 10' 95# singles
Kristen 21:18 rx
Rob 17:45 155
Remer 17:32 RX
Pam 18:30 rx
Keith 20:40 15'
Shannon 17:36 1RC :45 attempts
Ana 16:16 15' 125
Dave H 21:10 185
Dana H 19:00 15' + 1 pull
Evan 22 135 :45 ski
4:30
Danielle 17:27 rx
Jeff 12:59 rx
erin 14:33 power
Freaky 15:40 15' 115
Karen 14:11 15' 95# singles
Molly 17:04 3 rounds 15' 2 rounds pulls
Julia c 14:48 6 strict banded PU 7 calorie ski 2 cleans
Mitter 15:01 sc
Erika 16:49 15' 65 singles
Matty Boh 17:50 15' 155
5:30
Alex tu 16:09 sc
Scientist 17:21 1rc 125
Kristen 20:19 15'85 1/2 dubs
Greg
Smute 13:23 185 15'
Baez 21:36 rx
Tori 14:07 10' 85 attempts
jus w 14:45 10' attempts 90#
Gladys 19:27 sc
Gia 17:27 85 15'
Danielle c 15:03 15' 95# singles
Vhargav 17:45 :30 15' attempts
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