21-15-9 reps for time of:
Deadlifts
Box jumps
Men: 315 lb., 30-in. box
Women: 205 lb., 24-in. box
Quote:
“Great works are performed not by strength but by perseverance.” – Samuel Johnson
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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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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:
Jamie 5:26 RX
Subhan 9:42 Back Squat 155#/step ups
Tucker 11:31 205# /24"
Jess 8:57 185# / 20"
Brennan 10:49 145# / 22"
Colette 4:28rx
9:30
Larissa 8:24 135#
Jackie 8:40 back squat 125# 22in box
Megs 7:58 150# 17 in box
Ethan 11:35 245#
Em G 7:48 125# 20in box
Mary 9:33 145#
12:00
Heather 9:46, #185
Shannon 6:04 Rx
Edwin 6:20 #215, 24in
Rich 9:38 Rx
Pam 7:40 Rx
Matt 6:37 #225
1:00
Richard 8:11 #95, 13in
Terry 6:10 #95, 13in
Jordan 9:01 #165, 24in
Steve 9:40 #105 Trap Bar, 2 inch Plate
Ali 6:28 #145, 17in
Gordy 6:46 #205, 24in
Gillian 5:53 #135, 20in
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