For Time:
With A Partner, Performing Alternating Rounds "You Go I Go"
Complete 12 Rounds Of:
25' Handstand Walk
15 GHD Situps
15 GHD Situps
15 Slam Balls (20/30#)
Quote:
“I would rather die of passion than of boredom.”
—Vincent van Gogh
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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
6 comments:
Alex + Subhan - 18:33 20/30# Bear Crawls/ Handstand walks 5-10'
Brennan + Kevin - 26:09 30# bear crawls +handstand attempts
Aimee + Cate 17:27 Rx
9:30
Colette :30 Wall walk in
Shannon :30 HSWalk attempts
Jackie :30 Shoulder taps
17:52
Edwin/ Erini 16:00 20#/:30 WWIN
Rakshit :30 box walk around/ ab mat situp
Chloe :30 WW in
18:00
Ben/Pam/Keith 19:32 Rx
Geoff :30 on/ off
masters
12 Rds
50 ft bear crawl
15 GHD
15 Slam balls
Ali/Jordan 18:21 20#
Terry/Teresa 18:45 15#
Lisa/Richard 19 :48 15# (10 rds)
Kathy/ Barb 22:03 20# (10 rds)
4:30
Freaky and Nat 16:18 (ROM GHD/3 WI)
Jeff and Grace 14:13 Rx+ (25lb Slam Ball for Grace)
Nick and Trevor 17:16 (Rx/AbMat/3WI/25#)
Rich and Noah 16:13 Rx/3 WIs
5:30
Karen K, Bella, Lil D 18:54 (25#SB Bella/WIs/Box Inch Worms/ROM GHD)
Sravanh and Sai 19:10 (WIs/10 ROM GHD/20# SB)
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