Committed Crew workout by Julia N!
4 Rounds for time of:
5 Wall Walks
10 Dumbbell Thrusters (35/50#)
15 Calories Row
Quote:
"Isn't it nice to think that tomorrow is a new day with no mistakes in it yet?"
L.M. Montgomery
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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
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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.
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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
Alex 15:35 35
Julia 13:10 20#
Mark 13:17 35
9:30
Leda 13:14, 25#
Aimee 11:23, 25#
Cate 13:31
Em 11:36, Sh.taps+push-ups
Monica 14:23, 15#
Erini 13:59,25#
Gillian 10:27, 1ww/10shtaps, 25#
Jessie 15:59, 25#
nooner
Nick 12:29 20#/1 round shoulder taps
Pam 12:41 83#/ barbell thruster
Liam 15:54 15# sholder taps w feet on wall
Shannon 10:33 30 DB shoulder taps per round
Megs 13:54 25#
Taylor 15:10 rx
Keith 9:54 35#
Rich A 12:15 rx
Kevin H 14:03 rx
Masters
Kathy 14:34
4 rds:
10 sit ups
10 db fs (12#)
15 cal row
4:30
Jeff 9:3- rx
KK 13:59 3ww 25#
Trevor 15:17 40#
Matt P 12:33 35#
Edwin 14:25 (35)
Freaky 15 rx
Bala 15:33 25# Rom
Karen 15:10 25#
Matty B 15:40 40#
Mike M 15:37 30#
May 15:47 15# rom
Joe S 16:10 rx
5:30
Jamie 13:46 rx
Scientist 13:07 rx
Lil D 16:40 25#
David 14:55 10 cal 20 db
Tori 14:52 25#
Jess 14:48 25#
Andrew 16:2 3#
Steph 15:25 20#
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