AMRAP 14 Minutes:
8 Strict Pull-ups
8 Strict Handstand Push-ups
Cash out:
For total calories
10 rounds
:30 on / :30 off
Assault bike
Quote:
“Integrity is doing the right thing, even when no one is watching.”
— C. S. Lewis
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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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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
3 comments:
9:30
Jackie 5+3 3 mats +8ghd sit ups, 71 cals
Em G :) 78 cals
Freaky 6+15 16 air squats 16 lunges 10 ghd sit ups
Gillian 4+18 band push up band pull ups +8ghd, 78 cals
Noon
Ben 10+12rx 132
Keith 8+4rx :)
Nick 10+8 band pull ups stink bugs 82.25
Pam 5+8 5hspu 91
Shannon 5+8 1.5 mats 91
Trevor 6+5 1 mat 88
Megs 5 (4 strict 4 banded) 1.5 mats +ghd 56
Dana D 6+5 +ghd some banded pull ups 72
Rich 9rx 101
Karen 6+8 band 2ab 63
James 6+8 2ab 105
Jeff 8+4 RX 132
Yormen band 2ab 4+8 65
Grace band 6+7 band 83
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