All for time
30-20-10:
Calories Assault Bike
Toes to Bar
Rest 2:00
30-20-10
Push Press (55/75#)
Box Jumps (20/24")
Quote:
Never put an age limit on your dreams.
- Dara Torres, American swimmer and 12-time Olympic medalist
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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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August
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- W.O.D. 9.1.21
- W.O.D. 8.31.21
- Fall back into Fitness - ON-RAMP
- W.O.D. 8.30.21
- W.O.D. 8.29.21
- W.O.D. 8.28.21
- CrossFit KoP Updates
- W.O.D. 8.27.21
- W.O.D. 8.26.21
- W.O.D. 8.25.21
- W.O.D. 8.24.21
- W.O.D. 8.23.21
- NEW FALL SCHEDULE
- W.O.D. 8.22.21
- W.O.D. 8.21.21
- W.O.D. 8.20.21
- W.O.D. 8.19.21
- W.O.D. 8.18.21
- THE NEW FALL SCHEDULE STARTS 8/30
- W.O.D. 8.17.21
- Fall CrossFit Kids is BACK
- W.O.D. 8.16.21
- Barbells for Boobs
- W.O.D. 8.15.21
- W.O.D. 8.14.21
- King and Queen of Prussia 2021
- W.O.D. 8.13.21
- W.O.D. 8.12.21
- W.O.D. 8.11.21
- W.O.D. 8.10.21
- W.O.D. 8.9.21
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- W.O.D. 8.7.21
- W.O.D. 8.6.21
- W.O.D. 8.5.21
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- W.O.D. 8.3.21
- Athlete of the Month - Gia
- W.O.D. 8.2.21
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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
4 comments:
Anna C 21:00 V-ups, 8"
Theresa L 19:03 25#DB, ROM TTB
Manisha 26:27 ROM TTB
NOON
Dave H. 15:46,k2e/the
Dana H. 19:37 Rx
Jess A. 19:51,ttb,35#,Stepups
Kevin H. 17:10 Rx
Emily G. 16:48, ttb rom
Jill M. 16:47 Rx
Pete D. 18:21 Rx
Matt T. 18:56,20,15,10 ttb only
Alex T. 19:45 Rx
Rich A. 16:26 Rx
Max K. 19:16 Rx
Remer 15:16 Rx
Jason: 14:32 (1st half)
Intensity: 22:21 (situps)
Keith: 20:13 (C2 bike)
Alex T: 24:11 (15-10-5 TTB rom, 65#, steps)
Renee: 17:57 rx
Mike M: 20:25 rx
Isaiah: 25:40 rx
Matty Bo: 20:58 T2B rom
Roberto: 17:08 rx
Yex: 21:56 sc
Brett: 22:24 rx
Donna: 18:29 (1/2 TTB)
Jonathan: 18:34 rx
Samson: 17:07 rx
Megs: 20:07 (steps)
Nat Den: 23:18 (15-10-5 TTB rom, 35#, 1/2 steps)
Olan: 21:50 rx
Mae: 16:59 (sc 35#, abs)
Will: 23:57 (sit ups, 65#)
DD: 18:38 rx
Karen: 23:00 rx
Caleb: 23:58 65# rom
Joe S: 21:08 rx
Emma: 23:33 rx
Danielle G: 17:32 rx
Danielle C: 22:24 17", 45# rom
Alex B: 22:27 (35#, Knee raise)
Marissa: 17:54 rx
Matt E: 24:35 rx (only person to read Frankenstein!!!!!)
Denise C: 18:59 rx
Greg A. 16:46 Rx
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