For Time:
10-9-8-7-6-5-4-3-2-1
Deadlifts
Hang Power Cleans
Front Squats
Shoulder to Overhead
(65/95#)
Quote:
“The only limits we have are the ones we set for ourselves.”
– Unknown
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King of Prussia, Bridgeport
the greater Philadelphia area
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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:
Kevin 18:19RX
Bill 16:49 65#
Rachel 15:25 RX
Larissa 16:11 55#
Erika 16:54 53#
Brennan 19:03 75#
Leah 17:40RX
Jess 12:28 RX
Tori 14:04 55#
9:30
Chloe 10:46rx
Colette 6:12rx
Jackie 10:46rx
Noon
Pam 7:30 Rx
Edwin 10:59 Rx
Eric 12:24 Rx
Noah :)
Rich 10:04 Rx
Gent 14:15 65#
Abby B 8:26 (started at 7 reps) 27#
Shannon 7:25 Rx
4:30
Jeff :)
Grace 8:36 rx
Matt D 10:29 rx
Matt P 12:58 rx
Graysen 16:03 53#
Dana D 12:51 rx
Leanna 14:21 38#
Matt B 15:44 rx
Karen M 15:01 rx
Mike M 14:14 65#
Korynne 10:27 rx
Nat 11:06 rx
Josh M 14:39 rx
Mae 12:50 6# med ball
6:30
Max 11:56 75#
Dan C 12:29 Rx
Steph 15:29 Rx
Danielle 8:28 rx
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