Complete as Many Rounds and Reps as Possible in 15 Minutes:
3 Rope Climbs (15')
15' Handstand Walk
15 Box Jumps (24/30")
1
5' Handstand Walk
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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
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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
5 comments:
6AM
Brennan 3rounds 3 wall walks
Dana 3+1rounds 3 W.W.
Tucker 3+3rounds 3 W.W.
Emma 4+5rounds RX
Kevin 2rounds 5 W.W.
Mitch 3rounds W.W.
9:30
Gordy 4 +2 1 rope 3 wall walk 17" 3 kick up
Jackie 3+1 3 WWin/ 20"
Mary 3 2 rope climb 10ft 3 wall walk in 20" attempts HSwalk
McKenna 3 2/ 10 ft/ 17" /walk around kick up
Em G 5+17 1 rope / ww in /wall walk/ 20"
Masters
AMRAP in 15
1 rc/3 pulls
30' bear crawl/inverted piece
15 box jump
30' waiters walk/inverted piece
Teresa 3+3 3 pulls/2wall walks/17"/box walk around
Lee 3+19 rc/2 hs hold/17"/2 wall walks
Kathy 3+15 3 pulls/bear crawl/13" step/2 wall walks
Barb. 3+18 2 pulls/box walk around/jump to 2 plates & step 13"/box walk around
Brenda 3+7. 6rr/bear crawl/13" step/waiters walk 3#
Jordan 4. Rc/2 hs hold/24"/box walk around
nooner
Chloe 3+3 -3 hs walk attempts
Gent :)
Matt P 5+2 rx
Ben 5+2 rx
Steve 3+1 sc
Erini 2+19 3 wall walk 10 shifts
Megs 4+7 sc
Pam 4+1 rx
Rachel 4+3 - rope hold 11/ wall walk
Jacob 4+3 sc
Geoff 4+1 towel pulls / hand shifts elevated
6:30
Steph 3+7 3 walk-ins/ 20”
Ulises 3+6 3 walk-ins/ 2 rope climb
Josh 3+3 3 walk-ins/ 2 ROM rope climb
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