Record total reps for 3 Rounds of:
AMRAP in 3 Minutes
20 WallBalls (14/20# to 9/10ft)
20 Box Jumps (20/24")
Rest 3 Minutes between rounds
Quote:
Don't strive to be perfect. Strive for excellence.
-Victoria Principal
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CrossFit Level 2 January 25/26th... at CrossFit King of Prussia
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Aimee Lyons
crossfitkop@gmail.com
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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
4 comments:
9:30
Kevin 62/63/64 189 20"
Jonathan 60/69/63 192 20"
Briana 52/49/48 149 Rx
Chris T 49/46/43 138
Jackie 60/53/52 165 Rx
Jessica 62/65/66 193 kbs4wb
Heather 47/44/48 139
12:15
Pam 74/73/72 219 Rx
Denise 61/62/59 182 Rx
Erika L 59/54/40 143 8'WB
Jon P 72/69/67 208 Rx
Rob C 60/48/32 140 Rx
530
Matt (drop in) 87-87-88 262rx
Jason 57-57-60 177rx
Laura 88-77-73 238rx
Mike 71-66-59 216
Keith 89-83-80 252rx
Alona 63-62-62 187rx
Kevin 73-62-56
Giulz
4:30
Trent 80/76/79 225 Rx
Scott R 66/68/52 186 17"
Rachael 54/50/52 156 8'
Josh P 67/61/61 189 Rx
Leslie 55/50/93 148 8# 17"
Josh Mc 71/67/61 199 Rx
Alicia 65/58/50 173
Mike M 55/53/55 163
6:30
Giulz 63/61/57 181 Rx
Michal 58/56/48 162 Rx
Chris B 47/48/46 141 20"
Borden 60/48/49 157 Rx
Matt E 60/52/48 160 Rx
Mike C 50/63/46 159 10# 20"
Amanda 43/45/42 130 10#
Christine 40/40/36/116 10# 16"
Terrence 67/57/61 185 Rx
Erik 60/44/41 145 Rx
7:30
Lauren 55/52/23:( 130 10#
Cline 60/54/57 171 Rx
Chris D 68/54/42 164 Rx
Danielle 65/65/64 194 10#
Theresa: 59-56-53 (168rx)
Shane: 77-70-69 (216rx)
King: 64-57-53 (174 rx)
Jessica: 50-48-45 (143 sc)
Michal M: 60-53-58 (171 rx)
Shari: 62-58-61 (181 sc)
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