3 Rounds for time of:
30 Hang Power Cleans (65/95)
30/22 Calories Air Bike
2:00 Plank Hold ( accumulated)
Quote:
"Nothing is impossible. The word itself says 'I'm possible!'"
— Audrey Hepburn
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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.
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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
3 comments:
9:30
Monica 21:45 35#
Erini 19:22 rx
Jackie 19:45 rx
Freaky 21:20 63#
Jessie 24:10 55#
Noon
Colette 15:50
Megs 21:40 16 cals 60#
Edwin 20:00 75#
Shannon 18:40rx
Ben 14:50 30 ghd sit up
Ryan 21:23 85# 22 cals
Dana D 21:00 rx
Jamie 16:40rx
Alicia 22:06 55#
Rich 19:10rx
Trevor 23:10 85# 25 cals
Alex 24:04 rx
Eric 20:35 rx
Tori 20:00 #55
Jess 22:32 rx
Subhan 22:00, 22 cals
Brian 17:30 rx
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