Back Squat
5-5-3-3-1-1-1
Cash out:
AMRAP in 8 minutes:
20 Feet Handstand Walk
10 GHD Sit-ups
Quote:
"Once you have commitment, you need the discipline and hard work to get you there."
-Haile Gebrselassie
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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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February
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- W.O.D. 3.1.16
- Athlete of the Month
- W.O.D. 2.29.16
- Annual Maltz Challenge 3.10.16
- W.O.D. 2.28.16
- W.O.D. 2.27.16
- W.O.D. 2.26.16
- W.O.D. 2.25.16
- Sunrise Sweat
- W.O.D. 2.24.16
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- W.O.D. 2.17.16
- The OPEN TEAMS
- W.O.D. 2.16.16
- W.O.D. 2.15.16
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- W.O.D. 2.3.16
- W.O.D. 2.2.16
- W.O.D. Athlete of the Month
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February
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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
6 comments:
Theresa 125/ 6 (assisted walks)
Kevin 195/ 5+9 RX
Mike Sa form/ 3+ 3 (rom) *3 wall walks for handstand walk
Abby 135/ 4+2 (rom) *3 wall walks for handstand walk
Alex 225/ 6+1RX
9:30
Bekah 163pr, 7+7 walk att
Mike r 145 5+1 romghd
Jackie 205pr 4+1
Briana 230pr 4+6 ww
Sarah w 130pr 4+2 ww
All PRs for #purplecrush
6:30pm
Sarmad 155 6 WW/SU
Steph C Form 4+1 Att
Lindsey 140PR :)WW
Ben 265 5+2 WW/SU
Matt B 295 5+1 WW
12:15 Express & 1:00PM Masters
John Mc 285 PR 2 + 1 sc
Cate 205 2 + 2 Rx
Panos 275 :)
Jamie 225:)
Daniel 225 :)
Erika 128 :)
Seba 65# 4 (PU/ABmat sit-up)
Karen 135# 3 sc
Pam 175# 3 (walks to wall)
John P 275# :)
Mike Sim 295# 2 steps!! PR!
Jess A 115 (10 AB/10 PU) 5 +5
Masters
Masters cash out 5 minute amrap 10 push-ups/10 ab-mat sit ups
Jodilee 125 PR (to ball and plate) PR! 5
Kevin 215 PR! 4 + 19
Terry 85# PR 3 + 10 HPC
Aimee 235#
Gordy 295#
430 & 530
Olan 305#PR/4 scale
Erik 285/4+8 scale
Dave H 325/ 4+2 RX
Rich Andrews 315 PR/practice
Adam S 205/8 rx
Jonathon 335 4x walks
Shawna 165/practice
Ashley 135/ 4 1/2 scale
Patrick 245/40+020 rx
Flounder 245/4 scale
Giulz 185/7 scale
Justin 245/:)
Ali 143/scale
Ryan S 245/4 + T2b
Lucy Q 103/4scale
Alex 135/6 scale
Alona 165/7 scale
Jen S 135/:)
Melissa 125/6+2 scale
Laura A 185 PR/ scale
Stephanie < 130PR/5 practice
Matt C 275/4
Ellie 165/:)
Whoot Whoot... PR party at the Masters class!
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