Nasty Girls
3 Rounds for time of:
50 Air Squats
7 Ring Muscle Ups
10 Hang Power Cleans (95/135#)
Quote:
“Hard work beats talent when talent fails to work hard.”
Kevin Durant
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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
6 comments:
6am
Colette 6:42 4bmu
Kaitlyn 9:00 85 BandMUT
Brian 8:19 JMU
Julia 8:50 StrictPU 75
Jess 10:58 MUT+boxDip
Dana D 8:14 MUT
Tori 11:08 MUT+boxDip 75
Subhan 11:01 1MU+1MUA
Mike S 13:06 MUT 75
9:30
Aimee 12:39 rx
Cate 13:43 rx
Larissa 9:34 65# trans
Em 9:20 85# trans
Philipp 9:24 115# jrmu
Leda 6:57 85# trans
Jackie 8:22 jrmu
Jill 10:17 75# jrmu
nooner
Pam 10:29 trans/ hips to rings
Dan aH 17:16 rx
Evan 16:25 5 RMU 95#
Ana C 13:28 3 Ring MU
Keith 16:54 rx
Carl B 13:12 rx
Jonathan 9:29 bent over rows 40#
Megs 10:38 85#/ trans
Matty Bo 11:15 hips to rings
The Nat 11:53 band transitions
Shannon 10:49 box trans
Geoff 10:04 95# pull-up
Rich A 9:48 rx
Dave H 16:13 3 RMU
Sarah B 14:19 trans 65#
Masters - ring transitions
Gordy 9:35 95#
Terry 11:46 65#
Gigi 10:47 35#
Scott 13:47 75/ trans
Richard 13:06 35# / 35 Air squats
Lisa 12:39 45#/ 40 air squats
Kathy 12:11 45#
Lee 12:41 55#
Barb C 12:33 40# (35 air squats)
4:30
Jeff 8:15 rx
Rakshit 9:13 trans / hold 95#
Remer 10:18 rx
Erika 8:12 85# 5 TTrings ROM AS
Freaky 9:12 10 pullups
Lenny 7:10 toes through rings 95#
5:30
Danielle C 11:04 85 trans
May 11:36 45 trans
6:30
Faith 11:51 35# trans
Max 10:11 115# jrmu
Seth 12:04 trans
Greg 14:21 7/7/5 ring muscle ups
Jorge 9:59 75# trans
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