Back Squat
10-10-7-7-5-5
Cash out:
AMRAP in 5 Minutes:
30 Double Unders
15 Air Squats
Quote:
“You may not control all the events that happen to you, but you can decide not to be reduced by them.”
– Maya Angelou
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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
4 comments:
6am
Subhan 155,185,205 3+2 Rx
Mark 155,185,205 5+28 Rx
Kaitlyn did not keep track 5+5 Rx
Bryan 225,255,275 5+30 Rx
9:30
Sarah 75/75/85 3+16 10 DUA
Mary 95/105/115 3+3 rx
Bettie 95/105/110 3 + 10 DU
Taylor 264/ 308/330 3+38 rx
Monica 63/85/85 6+2 su
Gordy 235PR/255/ 275 PR!! 3+1 rx
Aimee 115/ 135/ 155 5 rx
Cate 115/135/155 4+18 rx
nooner
Pam 165/180/ 195 4+30 rx
Megs 115/135/155 5 rx
Meredith 155/165/180 5+9 su
Edwin 215/ 235/ 265 PR! 4+16 rx
Matt 145/165/ 205 4+15 rx
Jonathan 264/ 301.4/ 308 2 rx
Rich A 264/301.4 334.4 6+15 rx
Liam 135/165/175 3 DUA
Jackie (to 17" box) 155/175/205 4rx
Geoff 235/245/255 ---meeting
Erika 65/85/95 5 SU ROM
Masters
Lisa 60-70-80. 4 su
Richard 40-50-60. 3+11 su
Lee 75-95-105. 3+10 rx
4:30
Jeff/ 275/345/355 6+ 32 rx
Smutek 225/295/295 6 rx
Kev H 225/305/325 5 rx
Freaky 125/145/165 6 rx
The Nat 155/175/185 6 + 2 rx
Karen 135/175/195 4 + 39 singles
Danielle G 180/185/195 5 + 38 rx
5:30
Rakshit 225/255/ 5+ 25 rx
Seth 242/ 286/330 5 singles
Dc 135/155/170 5 + 32 singles
Jamie 185/205/215 7 + 28 rx
David 115/ 145/ FS 3 round singles
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