For time
21-15-9-6 reps of:
Air Bike Calories
Handstand Push-ups
Power Cleans (95/135#)
Quote:
“Obstacles can’t stop you. Problems can’t stop you. People can’t stop you. Only you can stop you.” – Jeffrey Gitomer
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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
5 comments:
Dana D 22:30 RX
Subhan 15:35 115# 2abmats 1/2 hspu
Jessica 17:20 3 abmats
Eric 14:21 105# 24" box hspu
Kristen 15:50 75# 20"box
Colette 11:49 RX
Alex 13:02 95# 20"box
Aimee 14:08 Rx
Gillian 14:07 #65, Strict 15-12-9-6 HSPU 20 Box
Em G. 16:49, #85 15-12-9-6,HSPU 3AbM
Jackie 15:50, #155 DL 15-12-9-6 HSPU 2AbM
Mary 22:27, #80, 15-12-9-6 HSPU
Erini 21:17, #80 15-12-9-6 HSPU 2AbM
Nooner
Evan 19:30 95# 15-12-9-6 HSPU
Edwin 18:01 115# 15-12-9-6 HSPU
Shannon 14:59 pike hspu box 20"
Gina 19:15 85# / HS tuck and balance 2 AB
Pam 13:56 rx
Keith 13:25 rx
Dana 15:09 rx
Megs 17:02 15# seated press/ 140# DL
Matt B 18:52 15-12-9-6 HSPU 2 AB
Rich A 12:23 rx
Masters
21-15-9-6 reps of:
C2 Bike
DB Step up or DB Seated Press
Power Clean (barbell or dumbbell)
Terry 15:08 12# DB 12 DB/ 53#/17" box
Richard 17:05 35#/ 10# 17"
Kathy 14:30 12# DB/ seated press 12#
De 14:48 11" step up 1 DB 5# / 5# DB HPC
Jamie 13:53 RX
Seth 13:15 135# 24" box
Julia 13:09 RX
Chao 16:45 55# 3 abmats
Danielle 15:14 2abmats
Danielle C 17:02 75# 2 ambats
Kaitlyn B 14:15 85# 3 abmats
6:30
MattD 13:36 sink bug
JPJR. 9:46
Lauren 11:53 65#
Grace 13:37rx
Freaky 15:55 1.5 ab
Smutek 13:23 1ab
Greg 15:45 rx
Graysen 16:59 scale
Matt P 17:38 rx
May 15:09 sb 63#
Mitter 15:48 sc
Karen 11:59 80# c2
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