5 Rounds for Time of:
20/25 Calorie Assault Bike
10 Sandbag Cleans (100/150)
5 Bar Muscle Ups
Quote:
“Develop success from failures. Discouragement and failure are two of the surest stepping stones to success.”
—Dale Carnegie
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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
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973.885.8728
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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
6 comments:
6am
Subhan 20:14 scale
Brian 20:56 1/2KBS@70 1/2SBC@75
Tori 19:58 5SBC/JMU
Jess 24:21 75/jmu
Brennan 23:17 6SBC@50/JMU
Larissa 26:24 DBburpee+clean/JMU
Alex 19:30 4rounds 100/5rr/5dip
9:30
Gina 24:48 75# Hip to Bar Attempts
Jackie 25:13 75# 1 bmu
Aimee 24:22 75#
Cate 28:40 75# average 3 bmu
SShannon 25:22 bmu 1/1/1/0/1
Gillian 22:56 50# banded h2ba
Megs 28:12 75# h2ba
Nick 24:30 100# 3 h2ba
12:00
Keith 26:46, #100
Pam 24:56, 3 BMU
Evan 27:30, 4 Rounds Fem Rx
Bala 28:45, JBMU #50 18 cals Air bike
Sarah 30:00 cap JBMU #50 18 cals
Matty Bo 27:56 #125
Dana 25:01 Rx
Geoff 20:58 25 cal row, 10 SB #95, 5 Hips to Bar
!:00 Masters
Richard 21:42 JBMU #30 15 Cals
Gordy 15:30 3 BMU #100
Lisa 22:40 JBMU #50 C2 Bike
Kathy 22:22 RR #50 C2 Bike
Terry 21:10 JBMU #50 C2 Bike
4:30
Kristen 23:57 75# JBMU
Eric 27:27 hips to bar / 125#
Adrian 27:00 4 rds plus bike
Graysen 17:04 50# c2/JBMU
Karolina 26:30 75/50# JBM
Ben 19:40 rx
Edwin 22:30 100 # hips to bar
Jailinene 20:00 50# C2 bike JBMU
Matt P 24:21 pull ups/ 100#
Jeff P 23:54 rx
Grace H 28:00 RX
Yormen 28:00 JBMU 100#
Karen M 21:41 hips to bar C2 75#
Mike MIt 22:05 20 cal bike/ 3 bmu 75
5:30
Rakshit 26:40 100# 1 bmu
Danielle G 29:32 2 h2b 3 jumping bmu
Seth 26:40 100# low bar jump to press
Danielle C 28:54 75# jumping bar mucle up
Sravanh 29:00 75# c2 3 jump to press
Sai 28:00 4 rounds c2 50# jbmu
Paresh 29:00 4 rounds 75# jbmu
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