5 Rounds for time of:
2 Rope Climbs (15')
4 Wall Walks
8 Burpee Pull-Ups
200 Meter Run
Quote
"Work harder than you think you did yesterday. "
-Alex Elle
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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
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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
5 comments:
6am
Jamie 18:40 Rx
Shannon 24:07 Rx
Tucker 24:45 1climb Rnd 5
King 22:47 Rx
Alex 24:12 C2
Brennan 26:34 ROM/10'
Brian 18:20 Rx
9:30
Jessie 27:37 rx
Dana D 24:43 rx
Megs 25:37 (c2 bike 500 M)
Jackie 23:19 ( 4 rds -- Happy Bday !)
Aimee 23:34 rx
Cate 28:40 (c2 bike 500 M)
Danielle G 23:38 rx
Masters
Deb 22:50 (5rds: 2 sit to stand, 4 inch worm w/4 shoulder tap, 4rr/4burpee, 400m c2)
Lee 23:48 (4rds, ww rom)
nooner
Evan 20:51 4 rds
Eric 22:20 10 ft rope climbs
Dana H 22:07 rx
Pam 18:15 rx
Edwin 22:18 rx
Keith 22:41 rx
Ryan S 21:26 rx
Dave H 20:33 rx
Rich A 21:13 rx
4:30
Jeff 15:28 Rx
Matty Bo 29:43 Rx
Nick 21:43 (ww to St)
Grace 18:13 Rx
Yormen 28:20 (ROM WW/10' RC)
Freaky 22:59 Rx
5:30
Rakshit 25:32 Rx
Seth 21:50 (lying rope climb/WW with ST/500C2)
Danielle C 26:38 4 Rounds (1 RC)
Steph 25:23 (ROM WW/500c2/6BPU)
Tori 25:12 (ROM WW/LRC)
Jess 25:12 (ROM WW/LRC/BTT)
Greg 19:41 R
Dan 22:05 (LRC/WW to ST)
Rizzo 27:56 (10'RC)
Sai 27:00 Scaled
Sravanh 25:10 (LRC/ROM WW)
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