AMRAP in 15 Minutes:
30 Kettlebell Swings (53/70#)
20 Pull-ups
15 Push-ups
Quote:
If you hear a voice within you say “you cannot paint,” then by all means paint and that voice will be silenced. –Vincent Van Gogh
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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
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CROSSFIT KOP BLOG ARCHIVE
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2017
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January
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- W.O.D. 2.1.17
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- Nutrition Challenge 2017
- W.O.D. 1.8.17
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- Mobility
- W.O.D. 1.2.17
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January
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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:
Manisha 3 (44 rus, snake)
Katie 2+40(35,snake,band)
Kevin 3+31(53)
Mark spak 2+40(53,band)
King 3+18(70 rus)
Jeff b 3+16 rx
Mike sim 4+12 rx
Becca 2+36(44 rus)
Marisa 3+3(35,band)
Joe 3+2 rx
Kate k 2+16(snake,44,10pu)
Raj 2+24 (10rom,rus)
Paul d 2+39(rus, band)
9:30am
Bekah 3+25 35 Sc
Edwin #+16 rx
Barb 2+16 35R Sc
Mary H 2+62 35/rom/sn
Jill H 2+38 Rx
Miranda 3+15 44R RR
Ina 3 35/BND/SN
12:15
Giulia 3+33Rx
Denise W 2+39 sc
Nicole R 2+42 Sc
Tim H 2+30 70R/grnbnd
Kevin t 3+30 53
Panos 2+30 Rx
Rich A 4Rx
Justin D 2+30 53/bnd/incline
Jessie 3+31 35/incline
Pam 3+36 Rx
Masters Class
Box Squat
Warm up to a heavy 3 rep weight and then complete:
3 reps EMOM for 4 Minutes
then
Team AMRAP in 15 Minutes (4 person team/ 2 working at a time)
80 Russian Kettlebell Swings
60 Slam Balls
40 Calorie Row
Dan 145, 26/15
Teresa 26/10
Jodilee 35/15
Terry 35/10
3 Rounds + 97 Reps
Fun times at Master class today!
Ryan 3+20 Rx
Noel 2+38 (53#)
Christine 2+30 (rr, snake)
Michael Roth 3+28 (53#)
Andrew 4+19 Rx
Cline 2+37 Rx
Neil 2+20 Rx
6:30
Esra 2+31 sc
Kris 2+36 band/rus
Aileen 2+50 sc
Mike c 3+19 53/sn
Nate 2+18 53
Alan 2+42 sc 26/incline
Alicia 2+62 35
Lindsey 3+1 sc
Steph c 3+14 44r/SN
Fayth 2+60 sc
Jp 3+25 rx
4:30
Justin R 2+60 🐍
Joe M 3+26 44#
Julie 3+27 band
Karen 2+39 44 band
Oscar 3+8 rus
Marissa 2+33 44
Mike M 2+31 53
Rita 2+40 35 band
Nicole 2+30 44 rus band
Olan 2+40 Rx
Jess A 2+24 rus band
John Mc 2+30 53 band3+14 Rx
Steve Z 3+11 35 RR
Ali Z 3+5 35 band
Gordy 3+57 Masters Rx
Barb 2+40 26 band 🐍
5:30
JIll A 3+19 Rx
Maggie 4+17 Rx
Angelo 3+24 Rx
Alona 3+45 44 🐍
Jen S 4+45 26#
Alejandra 3+32 35 🐍
Shawna 2+41 44 rus 🐍
Josh 4+8 Rx
Alex 3+17 44 rus
Mark S 3+55 rus puROM
Patrick 3+9 Rx
Flounder 2+47 53 rom
Lex 2+38 35
Meggan 2+59 53rus band 🐍
Mike R 2+60 Rx
LA 3+8 Rx
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