Back Squat
2-2-2-2-2-2-2
Cash out:
AMRAP in 8 Minutes:
20 ft Handstand Walk
5 Sandbag Ground to Over the Shoulder (100/150#)
Quote:
“Struggles sharpen skills.”
― Lailah Gifty Akita
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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
CrossFit Level 1 Seminar 4/26-4/27 at CrossFit King of Prussia
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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:
6am
Jessie 175 :)
Jess W 185 4 75 hand shifts
Tori 125 3+4cleans 75 hand shifts
Subhan 205 ------
Jamie 260 5+2cleans wall walks
Mark 255 3+3cleans 125
Kate C 205 3+2cleans wwin
Brian 225 :)
Keith 365 5+2cleansRx
Ben 345 2(4 min 125/z-press)
Julia 205 4+12 (20lb z-press)
Erika 155 4+8 (75lbs/ ROM WW)
Leah 165 3 (75/1:00 HSW attempts)
Karen 205 4+5 (75lb/3 WW)
Mike 225 4(100/3 WW)
Jeff 375 5RX
Remer 325 6+1 RX
5:30pm
Danielle 180 5+5 3 wwins, 75#
V 135 5+3 wall walks 50#
Julia 215 3+1 wwins, 75#
Seth 365 4+12 35# z-press
Joe 335 3+5 RX
6:30pm
Greg A. 265 5 RX
Bhargav 155 5 wwins, 75#
1:00pm Masters
Terry DL 150;3+4 hs hold,50#
Kathy DL 150;3 hs hold rom,50#
Lee 105, 3+4 hs hold,50#
Lisa 100;3+1,50#
Barb 95, 3 50#
Allie 145, 2+4, hs hold 75#
Steve DL 205,3+1 hs hold box, 50#
Richard 75, hs hold box, 30#
Dana H 230 PR, 6+1 75#
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