AMRAP in 12 Minutes:
60 Wallballs 14/20# to 9/10ft
50 Calorie row
40 Handstand push-ups
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“The knowledge of all things is possible”
― Leonardo da Vinci
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crossfitkop@gmail.com
973.885.8728
http://www.crossfitkop.com/
King of Prussia, Bridgeport
the greater Philadelphia area
Pennsylvania
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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.
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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
8 comments:
6/7am
Theresa 140 (1abmat)
Laura Alt 125 Rx
Kevin B 1+18 (20hspu)
Matt Ryan 1+7 (sb)
Ellie H 1+6 (ring rows)
Kate k 150 (SB/box)
Paul d 1+27 box scale
8:30a
Aimee 197 Rx
Jenna 136 1Abmat
Care 181 Rx
Gordy 188 Rx
Bekah 123 Rx
Steph V 184 rkbs 53#/box jump 13"
9:30a
Jackie 146 box HSPU (20 reps)
Jill H 129 3ab (20reps)
Kevin H 153 kick up (20reps)
Mary H 130 3ab 12# (20reps)
Nicole M 129 kick up 10# (20reps)
Emma 137'box HSPU (20reps)
12:15
Katie S 130 8# kicks
Pam G 135 rx
Tim H 149 20"box
Rich A 194 Rx
Meredith 155 3ab 12#
Jessie 133 2 AB
Karen 125 kick ups
Chris H 142 14# to 9ft 2ab
12:15
Katie S 130 8# kicks
Pam G 135 rx
Tim H 149 20"box
Rich A 194 Rx
Meredith 155 3ab 12#
Jessie 133 2 AB
Karen 125 kick ups
Chris H 142 14# to 9ft 2ab
1:00 Masters
AMRAP in 12 Minutes
30 WB
20 Cal Row
10 HSPU
Terry 135 14# 3 AB
Mom 135 8# 20"box
Teresa 119 8# kick up
630
Mike C 125# lsit press
Matt E 153 40#lsp
Chris D 157 Rx
Ashley 120 3abm
Phani 156 30lsp
Raj 169 3abm
Danielle 166 20lsp
Keithie 197 Rx
Esra 140 20lsp, 10# wb
Kris 127 25 lsp
Alan 151 12 lsp, 10 wb
🔨🔨🔨
730
Ranjith 150, 10#wb, 20lsp
Ravi 160, 10#wb, 30lsp
Mike Roth 161, 18# wb, 25# lap
4:30 and 5:30PM
Mike M 110 14# kick up hspuattempts
Mike R 137 rx
Maggie 157 rx
D (thanks for dropping in) 170 Rx
Jess A 130 20" box 12#WB
Pam V 110 4#
Mariana 160 3 AB
Twinnie 158 2/3 AB
Jen s 170 2 AB
Shawna 135 3AB ROM
Miranda 154 (20 hspu kick up)
Alona 137 3 AB
Alex 150 10# box
Marissa 150 3 AB
Mitchell 205 Rx
Sean 123 2 AB
Patrick 168 rx
Josh P 135 24"
Josh Mc 155 Rx
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