Bench Press
3-3-3-3-3
TEST DAY - CASH OUT:
For Time:
30 Chest to Bar Pull-ups
30 HSPU
CLICK HERE to compare to 2.21.24
Quote:
The beginning is the most important part of the work." - Plato
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Aimee Lyons
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King of Prussia, Bridgeport
the greater Philadelphia area
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crossfitkop@gmail.com
973.885.8728
http://www.crossfitkop.com/
King of Prussia, Bridgeport
the greater Philadelphia area
Pennsylvania
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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
5 comments:
6am
Subhan 205 6:00 pu/abx22reps
Larissa 75 5:59 2ab
Chase 185 7:00 2 Rnds 10+10 strictpu/strictHSPU
Brian 275 4:08 Rx
Alex 195 5:16 2ab
9:30
Yormen 125 4:47 banded pull up push up
Eirni 115 4:15 box stink bugs
AImee 125 1:42rx
Cate 140 2:53rx
Jackie 135 4:37 30 db 25#bor 20 hspus
masters
30 RR/30 Push ups Knees
Deb 47.5 PR! 5:00
Kathy 65 4:39
Richard 90 PR!! 3:58
Lisa 75 PR!! 4:07
Nooner
Pam 105 x5 4:05 pullups
Ben 275 1:45 rx
Meredith 115 PR 4:12 band 2 AB
Matty Bo 205 5:00 cap 20 C2B/14 HSPU
Freaky 95 4:30 20/20 reps 1.5 AB
Evan 225 6:37 rx
Shannon 135 PR 4:27 20/20 PR!
Keith 185 1:21 pull-ups
Rich A 245 4:37 rx
Liam 165 (175 x2) 3:16 PR push ups
4:30
Edwin 155 PR 4:25 pull up/ 3 AB
Greg 165 5:10 rx
Grace 145 2:05 rx
Karen 100 5:42 3 AB pull-up
Jeff 225 1:48 rx
Dana D 90 3:28 pull up/pushup
Mike MIt 175 4:44 3 AB/pul up
5:30
Seth 225 4:25 ring rows box stink bugs
Danielle C 4:32 105 pull ups 2 mats strict
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