For time:
21-15-9 reps of:
Deadlift (185/275#)
Strict Ring Dips
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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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:
Aimee 8:33 143#
Cate 9:33 rx
Colette 4:36 push ups
Phillip 9:20 185 / band - strict for 21
Mary H 9:57 125/ 15/12/9 banded dips
Jackie 9:19 15/12/9 banded dips
Em G 9:32 150 band
Sarah B 8:30 115 box dip
Monca 7:19 103# box dip
Dana D 9:59 155 / Band
Jill H 9:59 155 / Band
nooner
Pam 9:22 band
Shannon 9:18 band 175
Megs 7:16 135 band
Geoff 6:28 225 bench
Ana C 7:49 rx
Keith 7:46 215 trap bar
Jonathan 8:30 rx
Rich A 6:07 rx
Gigi 7:35 75# box dips
Kathy 6:29 105# 15/12/9 box dips
Lee 6:37 95# 15/12/9 Box dips
Barb 8:00 85# 15/12/9 box dips
6:30
Max 7:50 (195) 18,12,6
Steph 5:44 (120) Box Dips
Missy 6:25 (115) Box Dips
Alex 6:41 (155) Box Dips
4:30
Jeff 5:10 315# rx+
Remer 5:56 rx
Alex 6:53 rx
Matty Boh 8:33 225(9.6.3 dips)
rocco 6:43 185 sumo
Trevor 7:08 185 (15.9.6 dips
Becka 8:41 65 box
TheNat 8:08 9.6.3 dips
Freaky G 5:45 banded pulldowns
Kalyn 10:44 rx
5:30
Jaime 8:39 rx
Rakshit 7:50 225 12-9-6
David 8:20 box 145
Seth 8:23 ring pushup
Danielle c 7:06 box dip 155
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