TEST DAY - RECORD RESULTS
3 RM Deadlift
Cash out:
AMRAP in 8 Minutes:
8 Deadlifts (60% of 3 RM)
8 Burpees over the bar
Quote:
“Strive not to be a success, but rather to be of value.” - Albert Einstein
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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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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:
6am
Brian 325#
Ben 315#
Colette 315#
nooner
Rich A 415 5+8 rx
Pam 245 7+8 rx
Kevin 447.5 PR! 6 185#
Gordy 275 6+8 rx
Dana H 295 pr 5+1 rx
Meredith 265 5+14 rx
Max 245 6 135#
Geoff 345 5 regular burpees
Jamie 315PR! 6+8 rx
Taylor 425 5+3 rx
Aimee 235 7+9 rx
Cate 235 6+4 rx
4:30
Edwin 265 PR 5+5 rx lateral
Erika 175 3+4 rx BFB
John 295 4+4 RX BFB
Olan 365 4+ 9 rx BFB
Matty BOh 405 4+1 RX BFB
Samson 315 6+3 rx lateral
Jeff 445 5+12 RX BFB
Erin 255 PR 6+14 RX LAT
Alex TU 400 PR 4+8 RX BFB
Emma 265 PR 4+8 RX BFB
Freaky G 240 PR 6+3 RX BFB
Julia C 225 6+6 rx bib
The nat 250 PR 5+11 rx BFB
5:30
Newcomer 235 5+1 rx
Danielle C 225 6+7 rx
Greg 335 PR 5+1 rx
Baez 405 4+3 rx
Matt T 275 5+1 rx
6:30
Ryan PE 290 5+10 rx
V 145 4+6 rx
Sofia 225 PR 4+5 RX
EVAN 365 5 rx
Steph 190 5 rx
Scientist 245 2+8 rx
9:30
Molly 225 7+4 rx
Shannon 255 PR 6 rx
Jill 240 5+9 rx
Mary 205 5+2 RX
Larissa 165 6+15 rx
Jackie 285 PR 4+12 no pushups burpee
Erini (at home) 185 9+5 rx
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