8 Rounds For Time:
10 Chest to Bar Pullups
5 Power Cleans (155/225#)
5 Power Cleans (155/225#)
Quote:
"Success is neither magical nor mysterious. It is no more than the natural consequence of consistently applying basic fundamentals." – Jim Rohn
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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
CrossFit Level 1 Seminar 4/26-4/27 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
3 comments:
9:30
Dana H 14:21 95#
Gordy 13:30 reg pull ups 95#
Megs 16:24 reg pull ups 85#
Mary 13:55 5 c2b and regular pull ups 95#
Jackie 15:08 5 c2b 135#
Rachel ? 5 banded pull ups 35#
Cate 10:30 5 c2b 115#
Noon
Sarah 20:15 5 banded pull up 85#
Edwin 12:22 155# banded c2b
Pam 11:54 5 c2b 135#
Erini 12:42 5 c2b 95#
Eric 13:03 5 c2b 165#
Gent 19:00 105# 5 strict pull ups
4:30
Danielle 15:45 kipping pull ups/ 135#
Matt P. 15:47 155#
Grace 15:55 Rx
Abby 12:24 jumping C2B/ 65#
Carol 18min 8 C2B/ 125#
Ben :)
Jeff :)
Shannon 14:40 8 C2B
Rich 16:40 Rx
Noah 19:25 kipping pull ups/ scaled weight
Greg 22:45 4 rounds @205#/ 4 rounds @185#
Bella 16:17 jumping C2B/ 105#
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