TEST DAY - RECORD RESULTS
For time:
30 Ring Muscle Ups
and...
Timed 1 Mile Run
CLICK HERE to compare to 4.19.23
Quote:
“When you suffer in life – be vigilant. Life is trying to teach a lesson.” ~ Invajy
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Aimee Lyons
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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
7 comments:
6am
Mike S 7:32 mut 9:30
9:30
Jackie 4:47 15 banded strict pull up/15 jbmu, 9:14 800m run + 2000m c2
30 MU for time:
Rich A/ Dave H 7:32 partner
Pam 8:37 banded trans
Dana H 11:49 rx PR!!!
Evan Z 13:15 fot 17 reps
Shannon 7;45 box trans
Keith 12:38 rx
1 mile run
Pam G 6:56
Dave H 7:18
Dana H true form runner --> 12:19
3 k bike C2
Rich a 7:16
Shannon 6:28
Keith 6:20 / 4 K 8:20
Evan 1/2 bike/ 1/2 run 9:17
masters
4 rounds for time of
1000 M c2 Bike
15 DB thrusters
15 Slam balls
10 Ring Transitions
Terry 24:10 15#/15#
Richard 26:30 12#/15#
Lisa 25:25 12#/15#
5:30
Lil D. 7:31 banded strict pull-ups, 9:28 4K C2
Baez 15:03 RX, 9:23
6:30pm
Faith D 6:40 trans, box dips, 10:45
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