5 Rounds for time of:
5 L- Pull-ups
10 Ring Dips
15 Overhead Squats (65/95#)
Quote:
“I really think a champion is defined not by their wins, but how they can recover when they fall.”
-Serena Williams, American Tennis Player
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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.
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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
4 comments:
9:30am
Larissa 15:15 negatives 10 cal ski
Colette 10 GHD
Ana 14:14 RX
Gina 15:28 strict pu negatives 55#
Monica 12:21 banded dips 45#
Steph 12:48 banded dips 45#
Dana H 15:22 RX
12pm
Katie 😊
Taylor 17:26 RX
Shannon 17:00 bands
Meredith 15:33 bands
Pam 18:00 8 dips
5:30
Rakshit 10:39 55 box dips
Seth 15:40 BW row box dips
Alex 16:17 6 rounds 75
Scientist 15:19 sc
Lil D 14:29 55 1 strict 4 banded box dips
Baez 14:37 rx
Missy 12:47 banded PU box dip 35#
4:30
Mitter 14:00 range of commotion
Karen 15:55 65 ROm box dip
Gym shark 17:45 75 6 dips
Leah 13:39 55 banded box dips
Jeff 10:05 115 strict rx+
Remer 10:04rx
The Natalie 11:29 2 l sit 3 ring dip 7 box dip
Ibrahaim 18:00 75$ 5 dips
KK 13:40 banded 15# negatives
5:30
Danielle 18:03 solo 100 singles
Baez 18:05 100 dubs solo
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