AMRAP in 20 Minutes:
10 Toes to Bar
20 Pistols (alternating)
30 ft Handstand Walk
Quote:
“A project is complete when it starts working for you, rather than you working for it.”
– Scott Allen
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2020
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January
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- W.O.D. 1.3.20
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- Athlete of the Month: Mae Torres
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January
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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
8 comments:
Jackie 5+10 romttb/20shifts
Emily 5+30 rom/rom/ 20shifts
Mary 4+11 romttb/bndp
Dianne 6+5 kr/step17/sb
Aimee 7+24 Rx
Cate 6+19 Rx
Jenna 5+3 hswa
1215
Carl 7+30+ 1 mat rx
Dana D 6+6 rx
Dana H 5 (15' hs walk)
Pam 4+15 (2 mats)
Micah 6+35 rom
Subahn 6 (17" box, wall taps)
Frank 5+26 (rom/ hs stuff)
Pete D 8+10 (wwi)
Lucille 4+20 (rom pistol and ttb)
Joe C 5+7 (17", wwi)
Bridget 5+30 (15' walk)
Matt 3+14 (17" box)
Masters
7 Toes to Bar
14 Pistols
3 wall walk ins
Mom 8 (17") first ttb!!
Susan 9+23 (17")
Jack 10+23 (24")
Ina 8 (17", rom ttb)
Cathy 6+7 (db seat press 12#, 18" box)
Barb C 7 (20")
Terry J 7 (18")
Jerry 6+22 (15")
Anne B 7+8 (20")
430
Remer 9+3 rx
Amm 4+3 (wwi)
Jilla 7+8 rx
Marissa 6+15 rx
Larissa 6+3 (box, wwi)
Beenash 6 (box, wwi)
Raj 5+11 (box, wwi, rom)
Twinnie 7+6 rx
Olan 5+10 (box, wwi)
Mike m 4+31 (box, kick up)
Anna: 5+1 k2c pistol sc sexy bear crawl
Mack: 5 Rom TTB, wall walk ins
Ben B: 5 Rom TTB, sc pistol, hs holds
Matt B: 4+30 Rom TTB, sc pistol, 3 wall walks
5:15/6a
Laura S 4+36 TTB ROM/HS walk att
Holly F 4+15 ROM TTB/asst pistols+box/shoulder taps
Jamie S 7+30 6 wwi
Yex 6+34 5 Pistols/TTB att/30 Hand shifts
Many 4+21 KR/asst pistols/wwi
King 5+1 17"box/
Mike C 5+3 17" box/wwi
Mike S 4+21 Floor TTB/asst Pistol/Box Shoulder taps
Mike Mel 6 Rx
Mark S 5+28 scaled
Jeremy D 6 Rds V-ups/asst pistols
Kevin B 6+6 Rx
Mike P 4+30 asst pistols
Sarah K 4+13 KR/asst pistols/wall walks
Julia C 7 Rds TTB ROM/asst pistols
Sam B 9+21 scaled
5:30
Katie R. 5 kr/box/shifts
Braden 5+45 rx
Bhargav 6+5 rom/box/sb
Joe S. 6 rx
Andrew M. 9+22 rx
Jeff P. 9+5 rx
Chris S. 6+31 sc
Colleen B. 6+28 ball/w2w
Erin M. 6+16 plate/w2w
Shawna 3+30 rom/box/w2w
Sam F. 5+20 plate
Randy M. 5+30 rx
6:30
Jen C. 6+6 w2w
Jess M. 5+31 rom/w2w
Greg 5+10 walk ins
Mike R 7 walk ins
ALyssa 5+12 10 pistols, walk ins
Ian 7+20 rx
Pierce 6, SBC,air sq, KR
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