5 Rounds for time of:
50 ft Handstand Walk
50 Air Squats
Advent Day 21:
Max height box jump (M/F)
Quote:
"Instead of sitting around and procrastinating, take the first step and get going. You have nothing to lose."
- Steve Jobs
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2018
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December
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- 1.1.19
- W.O.D. 12.31.18
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- 2019- Programming and TEST DAYS
- NEW YEAR, NEW YOU
- NUTRITION CHALLENGE 2019
- COLD IRON
- W.O.D. 12.28.18
- W.O.D. 12.27.18
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- 12.25.18
- W.O.D. 12.24.18
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- W.O.D. 12.22.18
- Crossover Symmetry Clinic
- W.O.D. 12.21.18
- W.O.D. 12.20.18
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- Festivus is coming...
- W.O.D. 12.3.18
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- Athlete of the Month: Laura Altimari
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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
5 comments:
930
Lucas 13:51 rx
Sarina 14:27 (kick up)
Tori 15:16 (wwi)
Jackie 14:36 (kick up, ww)
Mak 14:40 ( wwi)
Kim 16:56 kick ups
Dan 14:53 (25ft)
Neil D 15:00 (wwi)
Mary H 15:33 (25ft)
1215
Aimee 11:48 rx
Mike Roth 12:49 (wwi)
Mark sp 13;18 (1/2 attempts)
Randy 11:10 (1/2 att)
Jamie SP 12:01 (wwi)
Granny 11:35 rx
Tara 8:02 rx
Jess A 18:39 (kick up ww)
Karen S 17:40 (kick up ww)
Tim H 16:44 (kick up, ww, 4 rds)
3:30pm
Ina 16:14 HSWA
Andrew M 11:11 2rnds 100ft 70# farmers walk
Roberto 16;40 5WW
Kate S 16:40 HSWA
Cherie 15;55 BC
Nicole M 18:32 5WW
Alex th 16:14 5WW1 (4rds)/1 HSWA
Neil do 15:00 HSWA
Sydney 15:01 BC
Alona 16:28 5WW
Jill H 13:22 BC
4:30pm
Alex E 8:05 Rx
Luda 11:15 Rx
Shawna 16:10 Free kick Up Att (1per mat)
Eva 15:00 40Sq, BC
Mike M 15:55 5ww, ROM
Rekha 14:43 32Sq(box), BC
Karen M 13:00 Free kick up Att (1permat)
Yazmin 18:45 Free kickup att (1per mat)
7 am:
Matt D: 11:29 HS hold:30
AB: 15:29 HS hold
Anna C: 13:02 sexy bear crawl
Sam B: 13:56 box clock
Vince: 16:13 box clock
Raj: 15:20 hs hold
Jess M: 15:32 24' clock
5:30
Jeff: 10:17 RX
Michael M: 11:00 Bear crawl 30 squats
Hasan: 13:40 RX
Caitlyn B: 12:53 HSWA
5:15/6a
Sean S 10:30 Rx
Anna L 9:44 Rx
Laura S 12:00 Wall walk ins
Jeremy D 11:00 Wall walk ins
Ellie 11:33 1min Wall walk ins
Brian S 11:26 25 shoulder taps/rd
Justin H 16:43 5 kick ups/rd
Todd W 11:21 5 wall walks/rd
Colleen 12:30 20 shoulder taps/rd
Jeff G 16:50 5 kick-ups/rd
Meg O 11:01 25 squats/13" box
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