For time:
4-8-12-16-20-24
Clean and Jerk (75/115#)
2-4-6-8-10-12
Bar Facing Burpees Over the Bar
Quote:
“Sometimes, carrying on, just carrying on, is the superhuman achievement.” —Albert Camus
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CrossFit Level 2 January 25/26th... at CrossFit King of Prussia
CrossFit Level 1 Seminar 12/21-12/22 at CrossFit King of Prussia
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Aimee Lyons
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973.885.8728
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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
5 comments:
6AM
Edwin 16:45 65#
Brian 13:23 RX
Dana D 17:52 RX
Alex 18:26 95#
Larissa 15:56 45#
Sarah 16:30
Jordan 17:13 65#
Mike 21:38 55#
Bryan 18:48 RX
Aimee 15:24 rx
nooner
Trevor 18:42 75#
Gordy 14:33 75#
Taylor 18:26 rx
Julia N 15:25 rx
Keith 17:43 rx
Carl 13:09 rx
Shannon 13:27 rx
Lauren 13:21 60#
Jeff 12:23 rx
Max 19:48 95#
Rakshit 18:54 95#
Megs 15:54 60#
Pam 12:02 rx
Rich A 16:39 rx
4:30
Karen 14:55 55#
The Nat 16:36 rx
Bettie 18:21 55#
Jerry 15:37 75#
Matty Boh 20:36 rx
Freaky G 14:40 Rx
9:30
Colette 11:17 rx
Aimee 15:50 rx
Cate 14:50 rx
Matt p 16:30 95
Jackie 16:45 a burpee
5:30
DG 13:06 rx
DC 16:44 55#
greg 22:33 rx
Seth 18:13 (16- 8 rounds)
Kevin 23:38 75#
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