For time:
1000 Meter Row
50 Thrusters (33/45#)
30 Burpees
750 Meter Row
25 Thrusters (33/45#)
15 Burpees
500 Meter Row
15 Thrusters (33/45#)
10 Burpees
Quote:
“Commitment is what transforms a promise into reality.” – Abraham Lincoln
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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
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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:
9:30
Danielle G 21:20rx
Colette 15:53rx
Aimee 18:54rx
Jackie 21:21rx
Jessie 21:39rx
Mary 22:35 sc
Cate 20:40rx
Yormen 22:47 33#
Josh 21:06rx
nooner
Megs 20:32 rx
Gordy 20:28 33#
Keith 19:54 rx
Pam 17:49 rx
Tucker 22:40 33#
Heather 21:25 rx
5:30PM
Grace erased my scores ! Sorry gang!
6am
Erini 20:12Rx
Christina 26:18 30/15/10 15# Thrusters
20/10/10 burpees
Brennan 27:15 33#
Tori 22:10Rx
Jess 20:50RX
Larissa 22:18 Rx
Alex 20:51 Rx
Kevin 28:40Rx
Shannon 19:26 Rx
Honest mistake
4:30
Mitter: 24:30 ROM
Jeff: 18:20 RX
Ben: 16:50 RX
Karen: :)
Trevor: 24:09 RX
Freaky: 20:19 RX
Kristen: 18:58 C2
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