3 rounds for time of:
10 strict chest-to-bar pull-ups
20 hand-release push-ups
30 dumbbell front-rack walking lunges
♀ 20 lb ♂ 35 lb
Quote:
"The difference between ordinary and extraordinary is that little extra." - Jimmy Johnson
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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
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
Jess 13:39 band
Tori 13:40 band
Bryan 14:27 PURom
Brian 12:04 PURom
Larissa 11:32 Rx
Jimmy(nycDrop-in) did work
Eric 13:39 band 25#
Bill(Drop-in) 11:05 band
Mark 14:15 PURom
Aimee 17:23rx
Leda 8:45 pull ups
Gillian 15:46 banded pull ups
Erini 12:11 banded C2B
Monica 11:42 banded pull ups snake
Jackie 14:18 pull ups floor press
Mary 20:03 (1 unassisted pull up/9 banded pull up) 15#
Dana D 19:43 pull ups
nooner
Pam 12:17 band
Freaky 11:44 band/ a little snakey
Shannon 15:49 band
Evan 19:00 rx
Megs 13:40 12#/band
Liam 21:34 15# band pullup
Keith 16:23 rx
Kevin H 9:50 rx
Matt B 17:07 band
Geoff 15:23 25 band / rom
Yormen 18:18 20# band pullup
Rich A 9:04 rx
Gordy 13:18 20# band
Masters
AMRAP in 15
5 pull-up/ring row
10 HR pushup
15 Lunge
Kathy 5+ 5 12# seated press RR/Deadman
Deb 6+22 squat / GHD RR
Terry 7+5 10# RR/ seated press
Lisa 5 band 10#
Lee 6 band 12#
4:30
Matt D 11:06 pull up
Kristen 10:38 band snake side db
Graysen 13:28 band 15# snake
Matt P 13:13rx
Jeff 9:33rx
Joe S 13:04 band
Karen 12:47 lots of bands snake
Mike M 13:35 rom body weight lunge
Mae 12:54 band 15# single db
Trevor13:10 pull up
5:30
Julia N 10:05 banded C2B
Seth 10:50 65# DB BOR body weight lunges
Danielle C 11:14 banded pull up snake
Katie B 11:15 banded pull ups snake
Mike S 16:29 snake banded pull ups 1/2 body weight lunges
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