It's Dumbbell Day!
Take 15 minutes to find your 1 RM Dumbbell Snatch.
For time:
5 Rounds for time
10 Alternating DB Snatch (70/100#)
200 Meter Run
Quote:
“Discipline is the bridge between goals and accomplishment.”
-Jim Rohn
skip to main |
skip to sidebar
Sign up for class here!
Click here to fill out our Waiver
Click here to register for special events and programs!
Shop Amazon Smile and give back to our non-profit program for at risk youth
Class Schedule
Sign up for class here!
CrossFit Level 2 January 25/26th... at CrossFit King of Prussia
CrossFit Level 1 Seminar 12/21-12/22 at CrossFit King of Prussia
Waiver
Click here to fill out our Waiver
Click here to register for special events and programs!
What's Happening at CFKOP!
Visit our websites!
Information for Members
CrossFit Kids
Our Location:
Support Steve's Club King of Prussia
Shop Amazon Smile and give back to our non-profit program for at risk youth
Athletes in Action, Click Here!
*Results are typical!
Follow the CrossFit Games
CrossFit Journal
CROSSFIT KOP BLOG ARCHIVE
-
▼
2013
(473)
-
▼
October
(41)
- W.O.D.11.1.13
- W.O.D.10.31.13
- W.O.D.10.30.13
- W.O.D.10.29.13
- W.O.D.10.28.13
- Congratulations
- Babysitting
- W.O.D.10.27.13
- W.O.D.10.26.13
- W.O.D.10.25.13
- CrossFit Endurance Update
- W.O.D.10.24.13
- W.O.D.10.23.13
- W.O.D.10.22.13
- SuperFit Details
- W.O.D.10.21.13
- W.O.D.10.20.13
- W.O.D.10.19.13
- Mobilizing with McCann
- W.O.D.10.18.13
- W.O.D.10.17.13
- W.O.D.10.16.13
- W.O.D.10.15.13
- W.O.D.10.14.13
- W.O.D.10.13.13
- W.O.D.10.12.13
- Misty Knoll Farm Tour
- W.O.D.10.11.13
- W.O.D.10.10.13
- W.O.D.10.9.13
- Call to Action:Community Notes
- W.O.D.10.8.13
- W.O.D.10.7.13
- W.O.D.10.6.13
- W.O.D.10.5.13
- The First CFKoP Twins!!!
- W.O.D.10.4.13
- W.O.D.10.3.13
- W.O.D.10.2.13
- fuel for fire
- Athlete of the Month
-
▼
October
(41)
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
7 comments:
Yey!! This is a great day!
Hi.
6am Rizzults
Terry M R60,L50; 10:55@40#db
Eli P 65R/L, 10:55@45#
Peter W 90R/85L, 10:32@75#
Mike S 55R/L, 12:35@45#
Kathleen 40r/35l, 12:21@25#
Rachel 45r/l, 11:57@35#
Megs 11:08@40#
Noon
Olan 90# 1RM 14:57/65# extra reps!!
Lauren G. 30R/25L 9:15 #15
Nicole 40R/L 9:15 #30
Kara 40R/L 11:28 #25
Christ 40 R/L 11:27 #20
Bre 55R/L 12:03 #35
Fran 20R/L 9:30KBS
Ryan S. 70R/L 9:55 #55
Chip 100R/L 13:48RX
Rich 60R/50L 12:18 #35
Fugo 25R/L 10:41 @15
4:30
Justin 90 1RM 75# 12:12
Travis 70 1RM 50 9:40
Regi 35 1RM 20 10:12
Taylor 25 1RM 15 11:30
Kyle 85R 80L 65 10:51
Westwood 80 1RM 55 9:32
Brian 85 1RM 60 11:03
Rye Bread 12;22 RX "it only goes up to 100#"
Linda 40R/L 9:46 #30
Jaime 45R/L 9:09 #30
Steph C. 40R/L 9:56 #30
Seshu 65R/L 8:14 #45
Prom. Night.
5:30
Kate C 70 r/l 12:10 60
Laura 55 r/l 12:56 45
Tim P 95R 90L 9:57 75
Tim H 80L 75R 12:46 50
Jess S 35 r/l 11:53 25
Luke 85L 95R 14:35 55
Gina 45L 50R 10:25 35 THAT'S WHAT OLYPHANT DOES!
Heather 55R 50L 9:51 40
Joe P 65 R/L 11:15 40
Paul D 80 R/L 10:24 50
Mark B 75L 80R 9:56 55
6:30
Brett 90 R/L 8:15 55
Johnny 85 R/L 8:16 55
Matt B 90L 80R 9:04 55
Dave 85R 80L 9:06 55
Post a Comment