"Nasty Girls +"
3 Rounds for time of:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (125/185#)
Quote:
"The beginning is always today."
-Mary Shelley
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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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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.
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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
4 comments:
6am
Alex 14:32 135
Bryan 16:02 JMU/RR 135
Kaitlyn 11:50 JMU/95
Edwin 11:34 RR/pushup 95
Larissa 9:49 StrictPU/65
Tori 11:24 PUB/85
Jess 11:47 PUB/95
Subhan 13:50 StrictPU/15HPC@95
9:30
Monica 11:44 65# trans
Jessie 13:16 85# jmu
Jackie 11:52 h2r/jmu 105#
Mary 13:20 95# trans/high ring kip swings
Philipp 13:30 125# jmu
Cate 13:08 105#
Julia - 12:45 115 # Ring MU transition
Danielle - 12:05 85# Ring MU transition
Seth - 13:09 135# Ring MU transition
Rich 14:17 RX
Shannon - 12:52 DB HPC 50# Hips to rings
Pam 12:00 h2r
Kieth 15:33 135#
Yormen 11:00 sc
Evan 19:26 115# 6 MU
Dana H 18:13 95#
Freaky 15:34 115# H2R
Masters
Lisa - 13:44 RR
Terry 12:42 50# c2b
Lee 12:59 chest
Kathy 10:10 35# RR
Ali 10:35 73 Jumping ring mu
4:30pm
Matt P 11:35 135# 5 MU
Graysen 11:33 RR 45#
Jeff 9:33 RX
Trevor 13:11 155 h2r dips
Karen 10:33 85# banded c2b
Mike M 11:41 105# 5 BMU
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