Clean and Jerk
1-1-1-1-1-1-1
then:
for time:
Run 400 Meters
20 Push Jerks (@ 70% of your 1 RM Clean and Jerk)
Quote:
"The pain of discipline is far less than the pain of regret"
-
Sarah Bombell, synchronized swimmer
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CrossFit Level 2 January 25/26th... at CrossFit King of Prussia
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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
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- W.O.D. 3.27.16
- W.O.D. 3.26.16
- W.O.D. 3.25.16
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- Beach Body On-Ramp
- W.O.D. 3.23.16
- OPEN Week 4
- W.O.D. 3.22.16
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- Upcoming Events and Programs at CFKoP and the BBC
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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:
9:30
Jessica A. 85#,4:36,55#
Jackie H. 135#,4:50,95#
Katie M. 65#,4:33,45#
Barbara C. 58#,5:50,33#
Mary H. 90#,4:29,65#
Jill H. 115#,5:19,85#
Jonathan P. 245#,5:41,175#
Michael R. 135#,4:53,95#
Jonathan S. 165#,2:52,75#
Karen S. 73#,4:34,53#
Gordy
12:15 Express
Rob C. 195# (PR!) 3:35 145#
Meredith H. 73# 4:24 33#
Tim H. 155# 4:38 115#
Meggan L. 103# 4:29 75#
Scott R. 155# 4:29 95#
Sharon C. 113# 5:05 83#
11:00
Gordy J. 175# Row 500m 3:49 121#
Gordy
5:15am
Ryan A: 225# 4:22 165#
Steve B: 95# 5:20 95#
Mike San: 115# 4:12 85#
Abby L: 75# 4:08 75#
Mannish: 75# 5:47 65#
Theresa L: 105# 6:40 85#
6:00am
Kevin B: 145# 3:25 95#
Matt R: 135# 4:18 95#
Jon P: 195# 3:32 145#
Justin D: 155# 4:55 105#
Mike Sim: 235# 3:29 165# Row
Bri K: 150# PR 4:28 105#
Taylor S: 70# 3:40 45#
-Clay
4:30
Joe m form, 3:55 65
Anne b 70pr, 3:59 45
Justin r 215, 4:53 150
Roman 175 3:28 125
Shawna 105 4:57 73
Karen m 103 5:33 73
Nick 205, 4:38 145
Matt B 185, 3:21 135#
Matt E 215, 4:18 145
Mariana 105 pr!, 4:14 75#
Luke 185, 5:00, 125
Ben 175, 3:22 115
Samson 180 pr!, 4:21 125
Sarmad 100, 4:20 70
Keith 275
Josh P 185 3:22, 115
Giulz
Giulz 143, 3:34 (75)
Mike 205, 5:14(135)
Ashley 105, 351 (70)
Alex 87, 2:53 (55)
Borden 190 PR 4:58 (130)
Nate 140 PR! 3:22 (95)
Mike 110 PR! 2:59(75)
Melissa 55, 4:15 (35)
Caitlyn 73, 5:03 (53)
Kris 110 PR, 6:09 (75)
Sarah 85 , 6:30 (65)
TJ 120, 4:18 (95)
Steph C 4:06 (95
Chris 135, 2:30 (30 GHD)
Erika 95, 6:11 (55)
Juliei 105, 7:54 (80)
Matt C 205 PR 4:52 (140)
Louis 185, 6:30 (135)
Brian 165, 4:04 (125)
Sheila 85, 3:21 (35)
Mike 135 PR, 3:26 (95)
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