Cindy-As many rounds as possible in 20 minutes:
5 Pull ups
10 Push ups
15 Squats
Jason 10
Paul 15
Aimee 22
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CrossFit Level 1 Seminar - June 29th/30th at CrossFit King of Prussia
CrossFit Level 2 Seminar May 11th/12th at CrossFit King of Prussia
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CROSSFIT KOP BLOG ARCHIVE
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2008
(154)
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November
(24)
- Jeff, Danielle and Doreen swinging away.W.O.D. 11...
- CrossFit KoP has a new Home.W.O.D. 11.28.08 Run 4...
- Happy Thanksgiving.AMRAP in 20 Minutes:1 scoop of ...
- Place your vote here.As we search for a quote/slog...
- Going for Strength.W.O.D 11.25.08Deadlift-3-3-3-3-...
- Hang Power Cleans Anyone?WOD 11.25.08AMRAP in 20 M...
- Burpee Form. W.O.D 11.24.08100 Burpees for Time.co...
- Thanksgiving week schedule.W.O.D. 11.21.08Run 5KP...
- Intensity in Intervals.W.O.D 11.20.08:30/:45/1:00W...
- AMRAP in 20 Minutes-15 Overhead Squats10 Knees to ...
- Monostructural Met Con.W.O.D 11.18.083 RoundsRow 8...
- 20 Minutes of Team Hell.30 Seconds Push Press (45/...
- Squat and Snatch.W.O.D. 11.13.08100 Squats10L/10R ...
- The wrath of Angie...W.O.D. 11.12.08:for time:100...
- Honor and remember those who served...WOD 11.11.0...
- Med Ball CleansW.O.D 11.10.084 Station Drill (tea...
- Tabata this...
- Thursday 11.06.08 WOD
- Dan doing "Lynne"
- Sub 2 minute Fran...
- STRENGTH
- Cindy
- anyone curious...
- 4 rounds for time
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November
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CROSSFIT KOP NUTRITION LINKS
CrossFit Videos-"Get inspired, leave your ego at the door!"
CROSSFIT KOP CONTACT INFORMATION
Aimee Lyons
crossfitkop@gmail.com
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
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