Back Squat
7-7-7-7-7
Cash Out:
For time:
40/50 Calorie Row
50 Wall Balls (14/20# to 9/10')
Quote:
“I’ve never lost a game. I just ran out of time.”
— Michael Jordan
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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
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
Subhan 185 6:17 Rx
Alex 275 4:50 Rx
Kevin 185 5:46 Rx
Julia 155 -shoulder pain
Jess 135 5:31 Rx
Tori 100 5:21 Rx
9:30
Jackie 175 5:14rx
Mary 100 6:11 12#
Jordan 155 6:36 14#
Noon
Sarah 100 6:55rx
Erini belt squat 5x10 140, 6:38rx
Edwin 240 6:21rx
Pam 175 4:03rx
Megs saftey squat 95, 5:21 c2 15#kb
Gent 205 4:50rx
4:30
Karolina 115 7:03 Rx
Adrian 242 5:15 Rx
Christina 85 7:27 Rx
Leanna 22 5:36 8#
Grace 185 4:05 Rx
Camila 93 7:26 10#
Matt D 205 3:58 Rx
Jeff 358 3:42 Rx
Ben 365 3:49 Rx
Shannon 205 4:07 Rx
Matt p 165
Graysen 135 PR! 5:35 Rx
Mae 35 6:10 6#
Pablo 155 5:13 14#
Freaky 165 4:53 rx
Karen 165 6:02 rx
Mike 165 6:15 14#
Abby 105 PR! 6:36 10#
Leah 155 6:20 10#
Jen 55 6:45 10#
Corbin 235
Korynne 165 6:14 Rx
Rebecca 22
Nat 185 4:47 Rx
5:30
Danielle 175 6:38 10#
Seth 225 5:11 14#
Karen 105 5:11 10#
Chloe 165 4:37 Rx
Rakshit 242 5:03 Rx
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