For Time:
100/120 Assault Bike
Starting at 0:00, Every 3:00 Complete:
3 Hang Power Cleans (95/135)
6 Front Squats (95/135)
9 Burpees over the Bar
Quote:
"Work harder than you think you did yesterday."- Alex Elle
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CrossFit Level 1 Seminar - June 29th/30th at CrossFit King of Prussia
CrossFit Level 2 Seminar May 11th/12th 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
5 comments:
6am
ALex :)
Brian 13:48 Rx
Jamie 14:32 Rx
Jess 23:32 65
Subhan 20:55 95(100cal)
Tori 22:50 65
9:30
Ben 11:49rx
Leah 22:01 55# reg burpee 75 cals
Jackie 20:34 85# athletic burpee
Yormen 23:00 100 cals 65#
Aimee 24:00 time cap 80#
nooner
Edwin 15:20 95# 6 burpees
Keith 11:58 75 cals
Evan 17:44 80 75# 6 burpees
Eric 20:04 105#/ 2 rds 7 burpees
Denise :)
Pam 14:35 rx
Shannon 20:50 rx
Emma 14:04 35# SA DB
Freaky 24:00 CAP 95#
Rakshit :)
Geoff 15:00 DB hang clean 135DS 6 burpees 120 Cal row
Matty Bo 14:21 6 burpees reg/ 95#
Megs 20:59 65# 6 burpees
Meredith 14:37 C2 bike 7 burpees/ 75#
Masters
Lisa 20:12 50 cals/ 15#/ 5 burpees
Richard 19:59 50 cals/ 15#/ 5 burpees
Gordy 14:05 75 cals/ 95#
Kathy 20:12 c2 bike 12# DB 4 burpees
Terry 15:00 20#/ 7 burpees/ C2 bike
Deb 20:20 90 Cals c2 5# 4 burpees
Lee 16:30 C2 bike 15# 7 burpees
4:30
Lauren 14:24 65# 6 burpees
Grayson 19:57 55/4 FS/6 burpee/ 75 cals
Jeff 11:34 rx
Matt P 17:20 95# /5 FS/ 6 burpee
Matt D 11:34 rx
Trevor 23:25 115/100 cals
Mike Mit 17:42 75# 6 BS/100 cals 6 burpees
Josh 17:58 115#
McKenna Cap 24:00 35# 6 burpees
Abby cap 24:00 cap 45# 6 burpees
Dana D 24:00 CAP 80#
Karen 17:37 75# 6 burpees/ 120 cals C2 bike
Danielle 20:30 rx
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