All for Time:
40 Toes to Bar
1600 Meter Run
40 Pull-ups
rest 2:00
10 Toes to Bar
400 Meter Run
10 Pull-ups
Quote:
“Burdens are for shoulders strong enough to carry them.”
― Margaret Mitchell
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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
5 comments:
6am
Jamie 22:08 Rx
Larissa 20:46 c2
Alex 16:52 K2C C2
Subhan 21:39 1/2scale
Tucker 22:06 30/30
Jordan 21:34 T2P band
Masters
4rds
800m c2/300m run
10 sit up
10 ttb/ttp/kr
10 pu/rr
Barb 18:46 (c2, kr, rr)
Lee 19:02 (run,kr,rr)
Kathy 19:30 (c2,kr,rr)
Brenda 17:21 (3rds, c2, ttp, rr)
Deb 20:55 20:55 (c2,ttp,rr)
Teresa 19:40 (run, ttp,rr)
Lisa 19:20 (c2,kr,rr)
9:30
Greg 19:19 rx
Gordy 20:54 c2 4k/1k, 1/2ttb, 1/2ttp
Jackie 22:32 scale
Mary 23:51 1/2 ttb/ttp 1/2 pu/rr c2
Em G. 22:00 c2 rom ttb
Dana H 20:47 (true form runner)
Evan 24:08 1/2 c2/ 1/2 run
Matty Bo 24:21 1/2 ttb/ttp
Aimee 21:18 (true form runner)
12:00
Gillian 20:39 800m Run, 2k/1k Bike, 1/2 TTB ROM 1/2 TTP, 1/2 Band, 1/2 RR
Ben S. 15:13 Rx
Maggie 21:35 Band/RR, TTB ROM
Abby 22:11 Band/RR, TTB ROM
Nick 19:13 RR, TTB ROM
Keith 18:10 40 Ab Mat Sit Ups, 4k/1k
Bala 23:35 RR, TTB ROM
Pam 19:35 Rx
Rich 18:50 Rx
Megs 20:14, 4k/1k
Edwin 23:16 Rx
Erini 21:16 Rx
Sarah B. 25:53 Band, TTB ROM
Shannon 19:08 Rx
Heather 21:45 Rx
4:30
Jeff 16:30 Rx
Grace 16:35 Rx (Air Runner for 1600)
Mike 21:55 (C2)
Mae 20:18 (C2.TTP/BOR)
Danielle G 23:53 Rx
Natalie 21:45 (1/2 TTP&RR)
Yormen 23:47
Freaky 20:45 Rx
5:30
Rakshit 21:35 Rx
Seth 18:44 (C@/K2C/RR)
Emily 22:18 (C2/TTP/RR) 1st Class!!
Danielle C 22:42 (C2/K2C)
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