For Time:
Annoying Annie
100-80-60-40-20
Double Unders
25-20-15-10-5
Toes to Bar
Cash Out:
Every 2:00 for 5 Sets
20/25 Cal Ski
Quote:
"Without hard work, nothing grows but weeds"
- Gordon B. Hinckley
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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:
6am
Subhan 9:17 rom
Brennan 12:58 Du/Su rom
Jess 11:49 1/2 dubs rom
Larissa 10:50 1/2 dubs
Shannon 11:26 1/2 dubs
9:30
Jackie 13:54 80-60-40-20-10 1/2 rom ttb 16 cals
Erini 15:23rx 15 cals
Scott (drop in) :) 20 ish cals
Aimee 10:59rx 20 cals rx
Cate 9:13 1/2 dubs 17 cals
nooner
Dana H 14:03 rx
Evan 16:15 1/2 DUBs (technical issues)
Eric 14:05 rx
Keith 12:03 abmat sit up
Pam 10:38 1/2 v-up 1/2 TTB
Ben 7:17 rx
Dana D 12:04 toes through rings
Megs 11:33 rx
Meredith 8:00 SU/GHD
Rich A 13:48 rx
Matty Bo 14:07 21-15-12-9-6 1/2 TTB 1/2 ROM
Dave H 13:30 rx
Masters Modification:
4 - 1:00 rounds
Ski
ABMAT/TTB
DU/SU
KBS
Rest
Gordy 210 TTB/DU/35#
Lee 135 DU/26 abmat
Barb 284 kip swing/ su / 18
Lisa 419 su/abmat/26
Richard 391 SU/ABmat/26
Terry 290 TTB/SU/SU 26#
Deb 230 abamat/18/wiffle balls
Kathy 321 SU/ABMat/26
Jeff 8:18 RX
Kristen 10:33 TTP
Julia 11:26 RX - 5TTB
Jamie 9:15 RX
Karen 11:20 (SU/63 TTB)
Edwin 11:45 (1/2 TTB Reps)
Freaky 11:49 RX
Grace 8:01 RX
Matt P 9:43 Singles
Yormen 11:20 Singles/ROM TTB
Mike M 11:11 Singles (+50% Reps)
5:30
Seth 12:00 ttp singles and dubs 25 cals rx
Greg 15:03rx 20 cals
Sai 14:05 ttp singles and practice 15 cals
Sravan 11:00 ttp singles and practice 18 cals
Tucker 12:30 rom no round of 100 20 cals
Danielle C 11:06 rom singles and dubs 15 cals
Rakshit 11:59 1/2 dubs 20 cals
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