Overhead Squat
5-5-3-3-1-1-1
Cash out:
EMOM for 10 Minutes:
Even - Row Max Calories
Odd - 25 Double Unders
(score is total calories)
Quote:
"It takes time to create excellence. If it could be done quickly, more people would do it." -John Wooden
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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 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
6 comments:
6am
Jordan OHS practice, 86rx
Danielle G 135#, 80rx
Tori 75#, 93 30 sec of dubs
Jess 95#, 79 30 sec of dubs
Subhan 155#, 84rx
Mike 93#, 72 30 sec of dubs
Mark 185#, 100rx
9:30
Jackie 85, 105 130 72rx
Colette 105,115,145 91 rx
Mary 65 75 90 66 Ski erg cals for jump rope
Monica 48 cals singles
nooner-
Geoff 95/105/110 (90 - 30 sec attempts)
Taylor 205/225/254 (82 rx)
Gordy 95/115/145. 80 rx
Dana H 135/150/170 80 rx
Edwin 95/ 115/145 71 (15 DU)
Shannon 95/115/145 PR!!! (94 12DU)
Rich A form 101 rx
Pam G 95/105/ 125. 92 rx
Jamie 105/125/125. 104 rx
Ana C 95/110/125 83 rx
Megs 75/90/100 67 rx
Meredith 95/110/120 71 (:30 attempts)
Sarah B 35/45/55. 58 (su)
Stephanie 60,70,100 PR! 60 cals/15 DU
4:30
Leah 95/105 54rx
Johnny 45/60/70 58 singles
Alex Tu 65/85/105 from floor 99 rx
Julia C 100/120/125 90rx
Kate c 100/120/135 94 rx
remer 195/205/225 112 rx
The Nat 115/140/165 PR 82 rx
Erika 75/85/95 72 singles
Matty Boh 135/185/205 PR 89 rx
KK 45/60/70 85 15 dubs
Kalyn 115/130/135 87 rx
jeff 225/245/265 131 rx
Evan 95/115/145 83 10dubs
5:30
Freaky G 140/150 /155 FS 85 rx
Seth 105/160/185 98 singles
Baez 215/225/265 82 rx
Danielle C 95/105/110 60 singles
Brooke 125/145/160 85 rx
Ryan P 155/205/245 109 rx
Scientist 115/135/165 63 rx
David 45/65/75 68 singles
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