For Time:
5 Rounds Of:
10 Hang Power Cleans
10 Hang Power Cleans
10 Front Squats
5 Bar Muscle Ups
5 Bar Muscle Ups
(95/135#)
Quote:
"Exercise not only changes your body, it changes your mind, your attitude and your mood."
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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
4 comments:
9:30
Noah 14:30 65# strict press 3 htba
Kristen 14:44 60# h2ba and jbmu
Cate 9:46 85# 1 bmu
Aimee 14:36rx
Mary 15:33 sc
Jackie 16:30 85# 3 attempts
Ethan 18:15 115# attempts
nooner
Ben 8:14 rx
Gordy 13:57 95/ 3 banded BMU
Pam 13:37 3 BMU
Carl 10:58 rx
Matt P 12:40 c2b 95#
Meredith 13:10 JBMU 75
Heather 19:00 85 banded BMU attempts
Abby 12:39 JBMU 53
Dana D 13:58 JBMU 85#
Maggie 13:00 53/33 JBMU
Geoff 12:54 95 BMU attempts
Bala 15:41 85 JBMU
Erini 14:50 65# 3 BMU
4:30
Shannon 14:21 rx
Jeff 9:54 rx
Grace 11:11 rx
Trevor 14:43 115# 2 BMU
Paul reps 5/5/2 JMBU 35#
Edwin 13:23 115#JBMU
Mike 15:06 95# 2 BMU
Eric 13:38 115# 5 swings
Karen 10:43 75 # JBMU
Alex 15:30 3,3,2,2,2 BMU
6am
Jess 17:40 3 JBMU
Larissa 18:20 #60 JBMU
Alex 16:05 95# c2b
Kevin 21:15 3rds at 135, 2rds at 115, bmu att
Steve 26:50 4rds. 45# banded pu
Tucker 20:45 95# 2bmu
Subhan 18:35 115# 2 bmu
5:30
Lil D: 14:50 75# jumping bmu
Danielle: 11:51 jumping bmu
Seth: 14:34 jumping bmu
Sai: 18:32 55# bmu support hold
Sravan: 18:06 75# bmu support hold
Steph: 14:52 65# jumping bmu
christina: 17:50 45# scaled
Max: 16:16 105# jumping bmu
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