CrossFit KOP: 1.23.24

1.22.2024

1.23.24

TEST DAY - RECORD RESULTS

3 RM Power Clean

Cash out:

AMRAP in 7:

7 Medball Cleans (20/30#)

7 Slam-balls (20/30#)

Quote:

“Nothing can stop you and nothing can define you.” - Adeel Alam, American Wrestler

7 comments:

Colette said...: 6am
Colette 165
Bryan 245 8+2 rx
Brian 205 8+8rx
Subhan 175 5+5 kbs
Kaitlyn 135 9+3 rx
Erika 110 7 15#sb
Alex T 225 7+2rx
Jess 85 hang 0+3 55#hpc 15# sb
Tori 100 didnt count
Mike 115 5+5 20# 20#
Jessie 120 7+3rx; January 23, 2024 at 9:10 AM
Colette said...: 9:30
Monica 70 7+5 14#
Philipp 155 8+7rx
Jackie 150 pr! 7+9rx
Mary 110 7+3 14# 15#; January 23, 2024 at 10:24 AM
Aimee Lyons said...: Aimee 123 # 8 +4 rx; January 23, 2024 at 10:58 AM
Aimee Lyons said...: Matt P 195 PR 7 rx
Matty Bo 215 PR 6+7 rx
Keith 225 9+1 rx
Meredith 115 7 + 2 rx
Sarah B 85 6+3 15#/25#
Rakshit 185 6+ 10 rx
Pam 155 (160 x2) 9+ 6rx
Evan Z 195 PR! 5+1 rx
Geoff 155 6+ 8 floor to oh
Taylor 226 6 (25# SB
Erini 95 10 + 4 rx; January 23, 2024 at 1:02 PM
Aimee Lyons said...: masters
Gordy 165 7+8 20/20#
Terry 95 ( 2 x90) 6+12 10/20#
Kathy 67 6 8/15#
Richard 50 5+7 1010
Gigi 48 6+7 10/8 #
Lisa 85 6+3 10/15 #
Lee 70 7+3 10/15#; January 23, 2024 at 2:01 PM
Aimee Lyons said...: 4:30
Edwin 155 8 + 3 15#/20# (per aimee)
Jeff 265 9 rx
Carmen 165 6 +1 rx
Freaky 125 8 + 3 rx
Mike Mit 165 7+7 25/20#
Nat 145 8 rx
Karen 125 8 + 3 15/14#; January 23, 2024 at 5:30 PM
Colette said...: 5:30
Seth 205 5+5rx
Danielle C 105 8+1rx
Kevin M 125 4+3rx
Trevor 185 (2@190) 6+10rx
Max 170 7 25#; January 23, 2024 at 6:24 PM

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.

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

1.22.2024

1.23.24

7 comments:

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