For time:
40 Overhead Squats (65/95#)
30 Burpees
Rest 3 Minutes
1 Mile Run
Rest 2 Minutes
30 Overhead Squats (65/95#)
20 Burpees
Quote:
"Strategy requires thought,
tactics require observation."
-Machgielis “Max” Euwe
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CrossFit Level 2 January 25/26th... at CrossFit King of Prussia
CrossFit Level 1 Seminar 12/21-12/22 at CrossFit King of Prussia
CrossFit Level 1 Seminar 4/26-4/27 at CrossFit King of Prussia
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CROSSFIT KOP BLOG ARCHIVE
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2015
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August
(41)
- W.O.D. 9.1.15
- W.O.D. 8.31.15
- Labor Day Schedule
- W.O.D. 8.30.15
- W.O.D. 8.29.15
- W.O.D. 8.28.15
- FREE Snatch Clinics
- W.O.D. 8.27.15
- Team SuperFit Philly
- W.O.D. 8.26.15
- W.O.D. 8.25.15
- W.O.D. 8.24.15
- W.O.D. 8.23.15
- W.O.D. 8.22.15
- W.O.D. 8.21.15
- W.O.D. 8.20.15
- W.O.D. 8.19.15
- End of Summer Party 2015
- W.O.D. 8.18.15
- W.O.D. 8.17.15
- W.O.D. 8.16.15
- W.O.D. 8.15.15
- W.O.D. 8.14.15
- Fall into Fitness
- W.O.D. 8.13.15
- W.O.D. 8.12.15
- W.O.D. 8.11.15
- Fall Kids, Teens and Preschool Programs
- W.O.D. 8.10.15
- W.O.D. 8.9.15
- W.O.D. 8.8.15
- CrossFit Endurance-Mile Time Trial
- W.O.D. 8.7.15
- Masters Class coninutes through the fall...join us...
- Mobility with Aimee
- W.O.D. 8.6.15
- W.O.D. 8.5.15
- W.O.D. 8.4.15
- W.O.D. 8.3.15
- August Athlete of the Month
- W.O.D. 8.2.15
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August
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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
6 comments:
6am
Mike Si 21:55 ROW
Mike S 26:30 55#
Jamie 22:50 35#
Shari 23:10 35/15#
Jeff B 23:05 RX
Theresa 21:08 55#
King 21:22 RX
Jill C 22:43 45#
Jessica M 27:32 15#
7am
Pete 18:01 RX
Jen S 23:29 53#
Alona 24:04 RX
Alex L 20:53 RX
9:30AM
Jackie 23:41 Rx
Briana 25:53 45#
Kevin 20:51 45#
Ravi 23:24 45#
Pam 21:25 Rx
Jill A 21:43 Rx
Jill 23:33 35# to ball
Manisha 23:44 35#
Fran 26:56 15# to ball
12:15 express
Denise 26:10 55#
Dana 22:06 55#
Jessie 23:42 35#
Gillian 26:16 11#/PVC
Rob 26:20 75/65
Rich A 22:49 Rx
3:30
Josh B 17:58 Rx
Jonathan P 20:30 Rx
Erik 23:29 65
Lauren 22:11 55
4:30
Regi 20:17 Rx
Giulz 21:49 Rx
Justin R 21:30 75
Chris D 21:44 65
Danielle 23:21 35
Rachel 22:02 Rx
Josh P 22:25 65
Joe P 24:00 65
5:30
Alex 20:37 35
Raj 26:17 35
Matt E 20:37 95
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