5 rounds for time of:
Row 500 Meters
15 Bench presses (95/135 lb )
Quote:
"This is no time for ease and comfort. It is time to dare and endure."
– Winston Churchill
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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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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
8 comments:
6am
Alex 18:29 115#
Dan 14:29 Rx
Kevin 19:01 115# rounds 1-3, 95# rounds 4 and 5
Tucker 15:05 Rx
9:30
Megs 25:17 65#
Sam 22:34 rx
Jackie 18:48 85#
Mary 20:45 75#
Nick 21:48 3 at 135/ 2 at 115
Shannon 18:15 rx
Yormen 23:50 115 x2/ 95 x3
Aimee 20:02 85#
Masters
5 rds
400m row
10 bench
Kathy 19:48 350m/60#
Lee 18:05 50#
Richard 17:30 55#
Teresa 18:40 50#
nooner
Ryan S 18:00 95#
Edwin 21:09 125
Evan Z 20:41 rx
Gordy 19:19 95#
Erini 21:11 85#
Sarah 20:13 70/65 3rds 55
Pam 21:45 85
Eric 21:05 3rd/+ 12 at 135# rest at 115
Geoff 21:04 95
Chloe 19:45 85#
Danielle G 23:23 1st round 95#, then 85#
4:30
Alex 19:07 strict press 55#
Natalie 19:54 Rx
Matt P 17:05 100#
Graysen 18:05 rounds 1-3 55#, then 45#
Gent 23:40 Rx
Rich 13:55 Rx
Noah 22:39 70#
Bella 20:56 Rx
Christina 20:10 1st round 55#, then 45#
Jeff 13:26 Rx
Grace 17:25 Rx
5:30
Seth 16min 95#
Sravanh 21min 85#
Karen 19:13 35#
Rakshit 19:51 115#
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