5 Rounds for time of:
5 Sandbag Cleans (100/150#)
15 Chest to Bar Pull-ups
25 ft. Handstand Walk
Quote:
“Until you value yourself, you won’t value your time. Until you value your time, you will not do anything with it.”- M. Scott Peck
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Aimee Lyons
crossfitkop@gmail.com
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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
Monica 16:42 70/rotating plank/rr
Mike 19:14 75/10pu/box walk around
Subhan 17:00 Strict Press/rr/Wall walk
Larissa 18:15 50/WWin
Tori 18:40 75/band/WWin
Jess W 18:29 75/band+KipAttempt/WWin
9:30
Jamie 19:20 5 wwi
Aimee 15:15 rx
Jackie 19:09 5 c2b 10 band strict 5 wwi
Jill 18:44 75# 8 banded strict 5 wwi
nooner
Keith 13:40 100 / Pullups
Dana H 14:33 75#/ 10 C2B
Megs 17:05 75# pull-up/ wall walk in
Carl 12: 41 rx
Evan 20:38 100# SB
Sarah B 15:10 band /50lbs/ kick ups
Phillip 15:30 band wwinx5 100#
Shannon 15:50 10 c2b/ 5 wall walk in
Matty Bo 15:57 125# pullup/ wall walk in
Gordy 14:32 100#/ PU/HS walk attempts
Masters
5 rds:
5 Sandbag cleans
10 Pul-ups
2 wall walks/ or wall walk in
1 Bear Crawl 50FT
Emi 15:00 RR + balance beam + log roll!
Jim 19:32 kip/band/ 50#
Lee 14:10 30# band
Terry 14:02 band 50#
Krista 14:20 band 50#
4:30pm
Lenny 17:07 125#, 3 WWins, 10 C2B 1 band
Leah 12:50 50# rr hs practice
The Nat 14:22 8 C2B 5 WWins
Erika 14:34 75# 10 ROM
Taylor 16:49 8 C2B 5 WWins
Alex Tu 16:32sc
Freaky 15:53 rr V ups
5:30pm
Greg A. 16:46 RX
Baez 18:15 RX
Lil D 18:07 75#, pull-ups 5 WWins
Ryan P. 17:50 sc
6:30pm
Jorge C. 19:35 75#, 8pushups, 5 wall walks
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