Squat Clean Thruster
2-2-2-2-2
Cash out:
For time
For time
10-9-8-7-6-5-4-3-2-1 Burpees
alternating with---
1-2-3-4-5-6-7-8-9-10 Wallballs
Quote:
"Hitch your wagon to a star."
-Ralph Waldo Emerson
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CrossFit Level 1 Seminar - June 29th/30th at CrossFit King of Prussia
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CROSSFIT KOP BLOG ARCHIVE
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2014
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December
(45)
- W.O.D. 1.1.15
- Super Charge Your 2015 Goals!
- Athlete of the Month
- W.O.D. 12.31.14
- W.O.D. 12.30.14
- W.O.D. 12.29.14
- Upcoming KoP Events and Programs
- Schedule Modifications
- W.O.D. 12.28.14
- W.O.D. 12.27.14
- W.O.D. 12.26.14
- W.O.D. 12.25.14
- W.O.D. 12.24.14
- Holiday Schedule
- W.O.D. 12.23.14
- W.O.D. 12.22.14
- W.O.D. 12.21.14
- W.O.D. 12.20.14
- W.O.D. 12.19.14
- W.O.D. 12.18.14
- Bridgeport Barbell Club Developmental Program
- The Performance Program 2.0
- W.O.D. 12.17.14
- W.O.D. 12.16.14
- W.O.D. 12.15.14
- W.O.D. 12.14.14
- W.O.D. 12.13.14
- Programming, Benchmarks and Results
- W.O.D. 12.12.14
- Post Holiday Nutrition and Lifestyle Challenge
- Mobility
- W.O.D. 12.11.14
- THANK YOU, THANK YOU, THANK YOU
- W.O.D. 12.10.14
- W.O.D. 12.9.14
- W.O.D. 12.8.14
- W.O.D. 12.7.14
- Festivus 2014- a few memories
- W.O.D. 12.6.14
- W.O.D. 12.5.14
- W.O.D. 12.4.14
- CrossFit KoP Awards
- W.O.D. 12.3.14
- W.O.D. 12.2.14
- Athlete of the Month
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December
(45)
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
5 comments:
Brian H. 165/9:33 #20/10
Mark R. 175/7:05 #20/10
Jeff 205/7:51 #20/10
Nick C. 175/8:39 #20/10
Cline 135/8:51 #14/10
Rich P. 145/10:28 #14/10
Farah 95/6:57 #14/9
Fran 50/8:41 #10/9
Jackie 100/8:31 #14/9
Steph C. 80/9:44 #12/9
Pam 103/7:24 #14/10
Jill H. 90/9:07 #12/9
Manisha 55/8:41 #10/9
Fayth 80/9:34 #10/9
Shane 115/7:09 #14/10
Denise Form/7:50 #10/9
Marci 70/10:06 #10/8
Kevin 155/7:20 #20/9
Kevin M. 100
Great Work to Kevin M. On his first day of cleans and learning fast. Also to Marci for gutting out that workout at the end. She almost puked but pushed through!
6:30
Alejandra 70PR 8:40 8#
Matt E 155 9:13 Rx
Dave S 155 10:05 Rx
Rachel W 135 8:12 Rx+20#
Michal 95 8:43 Rx
Chris: 135, 9:38 (sc)
Mr. Intensity: 150, 8:00 (14#)
Ly: 75, 7:10 (10#)
Eric: 95, 8:40 (sc)
Payne: 155, 8:29 (14#)
Keith: 235, 5:54 (rx)
Dave: 175, 8:27 (rx)
Rich A: 185, 5:25 (rx)
ShaWna: 75, 10:09 (8')
Ryan S: 145, 7:18 (14#)
sc indicates scaled weight and height
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