2 Rounds for time of:
10 Front Squats (135/205#)
5 Burpee Muscle Ups
Quote:
"I feel that the greatest reward for doing is the opportunity to do more."
Jonas Salk
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CrossFit Level 2 January 25/26th... at CrossFit King of Prussia
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CROSSFIT KOP BLOG ARCHIVE
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November
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- W.O.D. 12.1.14
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- Tis the season of giving...
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- Performance Program Recap
- W.O.D. 11.19.14
- Thanksgiving week Schedule at CrossFit King of Pr...
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- 12 Days of Fitness
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- W.O.D. 11.14.14
- A few of your CFKoP trainers...
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- Beat the Streets WOD
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- CrossFit KOP outdoor WOD
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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
5 comments:
Farah 3:37 #115/Burpee+Jump
Jim 4:23 #135/BarMU
Alison K. 4:05 SC
Jonathan 3:39 #135/JMU
Pete W. 6:30 #85/JMU
Seshu 4:29 #135/RR/RD
Rich A. 5:24 RX
King 5:42 #155/JMU
Craig 6:20 #125/RR/RD
Jon P. 6:32 #185/JMU
Nick C. 7:12 #185/JMU
Welcome to Craig, thanks for dropping in bud.
Rich P. 6:10 #125/RR/RD
Fran 5:10 #40/RR/RD
Mark R. MOD
Christ 5:06 #53/RR/RD
Jackie 4:37 #115/RR/RD
Manisha 5:24 #55/RR/RD
Joe G. 6:30 #125/RR/RD
Lizzie 5:29 #55/RR/RD
Beth 5:37 #55/RR/RD
Tatiana 4:17 #45/RR/RD
Barb 5:11 #65/RR/RD
Kara 5:10 #65/RR/RD
Express
Gavin 8:40 135# bar mu
6:30/7:30
Jason K(CA) 5:41 165
Stephanie C 4:41 75 dip/pull
John Mc 6:27 155 dip/pull
Dave S 6:35 205 JMU
Have a Happy Thanksgiving everyone! I'm grateful for the opportunity to coach the members of our awesome community. If you're doing so, travel safe!
Justin R: 5:54 (135, scale)
Giuls: 4:54 (113, jmu)
Keith: 4:00 (rx)
Ly: 5:06 (65, scale)
Jenna: 6:04 (85, scale)
Jill A: 4:32 (120, jmu)
Liza: 5:24 (75, scale)
Aimee: 4:39 (rx)
Steph V: 7:00 (135, scale)
Joe T: 7:26 (135 rack, scale)
Marci: 6:44 (75 rack, scale)
Timmy: 6:07 (135, scale)
Shauna: 6:24 (75, scale)
Alejandra: 6:05 (63, scale)
Josh P: 7:33 (135, scale)
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