For time:
1000 Meter Row
10 Clean and Jerks (105/155#)
750 Meter Row
10 Clean and Jerks (105/155#)
500 Meter Row
10 Clean and Jerks (105/155#)
Quote:
"Great works are performed, not by strength, but by perseverance."
- Samuel Johnson
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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 14:59rx
Tori 15:56 75#
Jess 15:41 85#
Greg 16:53rx
Missy 18:30 65#
Larissa 18:46 65#
Subhan 17:15 115 HPC
Mike 18:39 75#
Aimee 15:20 85#
Cate 15:25 rx
nooner
Gillian 19:00 65#
Freaky 15:45 95#
Steph C 18:41 75#
Gordy 13:45 105#
Becca 16:10 35# 900/675/400 M row
Rich A 14:11 rx
Meg D 15:57 75# C2 bike
Ana C 18:35 rx
Pam G 15:04 rx
Jonathan 12:21 DL 165# C2 bike
Shannon 15:08 rx
Gina 15:17 75#
Edwin 15:51 95#
Taylor 14:59 rx
Jill H 15:49 65#
Lenny 14:17 105#
Dana H 14:47 rx
Sarah B 18:08 65#
6:30
Kaitlynn 15:35 (55)
Max 15:19 (115)
Ryan P 15:08 (105)
Erini from home 18:37 65#
4:30
The Nat 14:45 rx
Samson 15:08 115#
Smutek 14:10 rx
Remer 14:40 rx
Alex Tu 14:26 cleans only
5:30
Seth 15:48 rx
Evan 16:24 105#
Danielle G 14:06 rx
Ryan P 15:30
Danielle C 16:12 75#
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