Complete 2 Rounds For Time:
20 Deadlifts
500 Meter Row
15 Hang Power Cleans
500 Meter Row
10 Shoulder to Overhead
(125/185#)
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CrossFit Level 1 Seminar December 13th and 14th 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
6 comments:
6am
Subhan 15:50 135#
Larissa 19:47 65#
Erika B 18:15 73#
Tucker 21:42 155#
Mitch 21:05 85#
Brian 15:37 165#
Ethan 20:58 135#
Tori 21:13 95#
Jess 20:46 105#
9:30
Jackie 16:36 105#
Gordy 16:04 95#
Aimee 15:42 90#
Colette 13:01 103#
Sarah B 18:38 65#
Noon
Shannon 16:50 2x50# DBs
Rachel 16:24 40#/ 400m
Jacob 17min 65#/ 400m
Gent 18:10 110#
Katie 18:15 45#
Becca 21:17 42#
Sam 23min 105#
Sierra 16:50 Rx
Matt P 15:25 135#
Rich 19:41 Rx
Pam 20:57 Rx
Erini 19:49 85#
Keith 18:33 Ski/ 135#
Megz 15:09 single arm 40#/ 1000m C2
Dave H 19:12 155#
Edwin 19:30 135#
Dana D 23:30 105#
17:48rx
4:30
Sushmit 20:19 63#
Swati 20:50 19#/ 400m
Freaky 17:09 105#
Rachael 19:19 105#
5:30
Josh A 25:13 103#
Julia G 23:42 73#
Jonathon 20:51 Rx
Lindsay 19:59 65#
Seth 19:08 165#
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