Strength:
Deadlift
2-2-2-2-2
For time:
21-15-9
Deadlifts (155/225#)
Box Jumps (20/24")
Quote:
Genetics don't get you up at 4AM to get stuff done.
-Unknown
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CrossFit Level 1 Seminar - June 29th/30th at CrossFit King of Prussia
CrossFit Level 2 Seminar May 11th/12th at CrossFit King of Prussia
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CROSSFIT KOP BLOG ARCHIVE
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2016
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March
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- W.O.D. 4.1.16
- W.O.D. 3.31.16
- W.O.D. 3.30.16
- The FINAL RESULTS
- W.O.D. 3.29.16
- W.O.D. 3.28.16
- W.O.D. 3.27.16
- W.O.D. 3.26.16
- W.O.D. 3.25.16
- W.O.D. 3.24.16
- Beach Body On-Ramp
- W.O.D. 3.23.16
- OPEN Week 4
- W.O.D. 3.22.16
- W.O.D. 3.21.16
- W.O.D. 3.20.16
- W.O.D. 3.19.16
- W.O.D. 3.18.16
- W.O.D. 3.17.16
- Upcoming Events and Programs at CFKoP and the BBC
- W.O.D. 3.16.16
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- W.O.D. 3.10.16
- W.O.D. 3.9.16
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- W.O.D. 3.6.16
- W.O.D. 3.5.16
- W.O.D. 3.4.16
- W.O.D. 3.3.16
- W.O.D. 3.2.16
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March
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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:
5:15am
Ryan A: 295# / 7:43 185#
Mike San: 245# / 6:55 145#
Theresa L: 180# PR / 5:04 115#
6am
Mike Sim: 405# PR / 4:31 Rx
Kate S: 205# 6:06 123#
Drew: 295# / 6:24 185#
Dana D: 175# / 4:30 115#
Kevin B: 245# / 4:14 135#
Bri K: 275# / 5:33 Rx
- Clay
9:30 AM
Jessica A. 175# PR!/7:32/115#
Molly D. 105#/7:15/85#
Jackie H. Back Squat 155#/6:02/95# Stepups
Katie M. 133#/6:05/83# Stepups
Manisha S. 175#/5:48/115#
Kevin H. 335#/7:20 Rx
Mary H. 175# PR!/6:00/115# Stepups
Emma S. 133#/7:36/83# Stepups
Karen S. 133#/6:18/83#
Jill H. 215#/5:49 Rx
Rob C. 325# PR!/5:49 Rx
Gordy
12:25 EXP
Pam G. 225#/4:54 Rx
Meredith H. 175#/6:22/135#
Tim H. 385#/7:33 Rx
Erika L. 165#/5:16/115#
Denise W. 165#/5:19/95# Cal. Row
Barb C. 128#/8:00/83# Stepups
Mike I. 165#/7:07/95#
Mike K. 185#/6:22/135# 20" box
Karen M. 195#/7:32/145 17" box
Joe M. 170#/5:43/115#
Therese W. 185#/7:13/125#
Gordy
530
Steph V 345
Jen s 155, 7:31 115#
Ly 185, 5:55 95#
Alona 215 6:05 Rx
Ashley M 215, 125 6:41
Kat 115' 7:53 85#
Alex 145#, 4:23 95#
Kate 135 6:23 85#
Mike 245#, 6:54 185#
Giulz
4:30
lucy 138 6:00 73
mr. intensity 305 6:39 195
alex l 285 5:55 195
dave h 265 6:15 rx
roman 315 4:55 205
EJ 225 7:25 (155)
TJ 195 7:07(135)
Steph 155 6:11 (95)
Alicia 175 PR 7:16 (115)
Natalie 75 5:58 (13", 35)
Nate 245 6:34 (135)
Melissa 105 7:32 (85)
Fayth 195 6:10 (115, 17")
Kris 205 PR! 7:04 (105)
Brian 275 6:41 (165)
Matt 325 6:03 RX
Mike 345 9:49 RX
Danielle 170 5:56 (85)
Dave 375 6:35 RX
Cline 330PR 6:39 (185)
Nick235 7:08 (185)
Julie 255 6:17 RX
Erika 185 6:03 (95)
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