All For Time:
3 Rounds:
15 Pull-ups
5 Squat Cleans (135/205#)
then...
3 Rounds:
15 Chest to Bar Pull-ups
5 Squat Cleans (135/205#)
Quote:
“The difference between ordinary and extraordinary is that little extra.”
-Jimmy Johnson
-Jimmy Johnson
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CrossFit Level 2 January 25/26th... at CrossFit King of Prussia
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Aimee Lyons
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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.
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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
7 comments:
6am
Subhan 17:05 10c2b/4repsClean 135
Larissa 16:33 60#
Brian S 13:42 155#
9:30
Ethan 17:43 #95
Jamie 14:51 Rx
Mary 13:52 #75 RR, 6 PU
Jackie 13:54, 8 PU, 2C2B/6PU #115
Nick 16:19 #115/#95 Band PU
Em 14:04 Scaled
Masters
Dana H. 18:45 rx
Evan 21:00 105#
Megs 20:22 10c2b 95#
12:00
Pam 16:10 #135, 10 Reps PU/C2B
Shannon 15:43 Rx
Eric 17:33 #135, 15 PU/12 C2B
Jorge 6 Rnds - 2 Rope Pull, 10 sec Dead Hang, 4 Muscle Clean, 4 Squat Clean Ride Downs
Meredith 16:20 #85, 10 PU/C2B w/ band
Cate 17:38 #105
Yormen 19:30 #115, Band
Matt 16:16 #155, 12 PU/10 C2B
Danielle G 18:18 8 C2B
Greg :) ripped
4:30
Grace 12:40rx
Karen 10:42 85# 10/10 pull ups
Matt 12:55 135#
Freaky 15:40 105# 10 c2b
Mike 11:05 125# 10/10 pull ups
5:30
Danielle C 17:04 95# pull ups
Rakshit 18:00 145#
Seth 15:07 165# rr 50# db bor
Erini 19:40 95#
Max 11:20 115# 10 pu 5 c2b
Rizzo 15:30 85# 10 pu (some c2b)
Sravan 14:20 65# 15 rr/10 banded pu
Sai 18:08 55# 15 rr/ 10 banded pu
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