Split Jerk
1-1-1-1-1-1-1
1-1-1-1-1-1-1
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“Never give up on what you really want to do. The person with big dreams is more powerful than one with all the facts.”
– Life’s Little Instruction Calendar
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CrossFit Level 2 January 25/26th... at CrossFit King of Prussia
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CROSSFIT KOP BLOG ARCHIVE
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March
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- CHECK IN FOR CHARITY
- W.O.D. 4.1.17
- W.O.D. 3.31.17
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- THE FINAL RESULTS of the 2017 CrossFit Games OPEN ...
- W.O.D. 3.28.17
- W.O.D. 3.27.17
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- SNOW UPDATE
- 17.3 TEAM RESULTS
- W.O.D. 3.14.17
- W.O.D. 3.13.17
- Maltz Challenge
- Pro-shop Update!
- W.O.D. 3.12.17
- W.O.D. 3.11.17
- W.O.D. 3.10.17
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- MALTZ CHALLENGE
- W.O.D. 3.8.17
- 17.2- The OPEN Week 2 Results
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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:
Paul d 165
raj 170 pr!
Esra 110 pr!
Brian Strauss 205 pr!
6am
Ellie 115#
Becca N 105# PR!
Mark Sp 205#'PR front squat
Mike San 135#
Ben M 175# PR
Theresa 125#
Kevin B 165#
Briana 187#
DD 125# tues WOD-8:11
9:30 PR PARTY
Gordy 205 PR!!
Dennis M 225 (30# PR!!)
Jackie H 210 back squat PR!!
Mary H 120 PR!!
Jill H 137.5 PR!!
Michael R 175 PR!!
12:15
Pam 160 pr
Meredith 105 pr
Tim h 155
Mike si 235
Aileen 145
Rob c 227.5 (just for you, rob =])
Edwin 215
Nicole 100
Mike r 215 pr!
Mike m 165
Ryan a 295
Keith 286
Olan 205
Jilla 167
5:30
Ashley 125
Tia 170
Mike H 200
Jess M 90 clean
Shawna 110
Swimmer Buddy 225 PR!
Borden 205
Danielle 140 PR!
McHugh 185
Mark Stipa 445 DL 1RMA PR!
Jill A 174 PR!
6:30
Alicia-Marie 135 PR!!!
Stephanie C 110 PR!
Erika 95
Erik 185
Kristin 145
Neil 225
- Mr. K.J. Bombar's Secretary
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