For Time:
25 DB Bench Press
50 Double Unders
25 Burpees Over DB
200 Meter Run
25 DB Thrusters
200 Meter Run
25 Burpees Over DB
50 Double Unders
25 DB Bench Press
**DB Weight (2x 35/50#)**
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CrossFit Level 1 Seminar December 13th and 14th at CrossFit King of Prussia
CrossFit Level 2 November 1st and 2nd
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Aimee Lyons
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973.885.8728
http://www.crossfitkop.com/
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:
9:30
Em G 14:48 25# regular burpees
Aimee 14:31 8 cal air Bike 500m c2
Cate 13:55 25# regular burpee
Jackie 18:01 25# thrusters
nooner
Chloe 15:13 rx
Gordy 14:47 8 cal air bike/ 500 m c2
Erini 11:256 25#
Eric 17:02 45#
Jordan 15:24 45# bench 25#thruster
Abby 15:52 25#/20 du
Carl 12:04 rx + 70#DB
Shannon 14:41 rx
Rich A 13:54 rx
Megs 13:41 25# 20 Reps DB work
Geoff 17:47 25#
4:30
Matt B 20:10 Rx
Matt P 15:12 Rx
Adrian 16:39 Rx
Karolina 20min 20# bench/ 15# thruster/ 30 du
Jeff 11:42 Rx (off med ball)
Trevor 17:50 Rx
Julia C 15:21 25#
Graysen 14:02 15#/ 20 du
Mike 16:50 35#/ singles
Jamie L 13:30 500m C2/ singles+ du mix/ burpee over line/ 35#
Karen M 15:13 25# bench/ 20# thruster/ singles
Freaky 19:40 Rx
Swati (free class) 15:19 5# bench/ 20 reps/ reg burpees/ singles
Sushmit 19min 20# thruster/ 35# bench/ singles
Dana D 18:24 30# (switched to 25#) bench/ 35#
5:30
Seth 15:11 1min single single du
Tucker 16:20 25# thruster
Mitsu 20:50 30#
Christina 17:33 20 du (first time doing du in WOD🥳)/ 15#/ 20 burpees
Maya 16:27 20#/ 15# thruster/ 30 du
Chet 19:44 40#/ 45# thruster/ 1min du attempts
Gent 16:05 35# thruster/ du and singles mix
Aravind 15min 18 reps/ 10#/ singles
Jonathon 20min ex
Sai 19:18 20#/1min du attempts
Sravanh 19:06 1min du attempts/ 35#
6:30
Josh A 18:50 singles/ 35#/25# thruster
Ulises 18min 20 du/ 35#/ 30#
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