AMRAP in 15 Minutes:
5 Over Head Squats (65/95#)
10 Over Head Lunge (65/95#)
1 Rope Climb (15ft.)
Quote:
“The hardest part is over. You showed up.” —Jess Sims
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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
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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:
Mark 6+7 rx
Jesse 7+5, #45
Subhan 5+5 rx
Brian 8+4 sc
Larissa 6+2, #35
Julia 7+15 rx
Alex 7, #55
9:30
Jackie 7+3 rx
Mary 6 35#
Erini 8 55# fr lunge
Em 7 55#
Noon
Taylor 7rx
Edwin 8 fr lunge
Shannon 8+15rx
Pa 10+9rx
Nat 8+1 fr lunge
Jamie 10+10rx
Geoff 8+10 db 25# single arm 3 towel pulls
Megz 6+15 25# db fr lunge
Rich 7+5rx
Trevor 6+10 75# 2 10ft
3pm
Jeff 10+13 rx
Lauren 8 55#
4:30
Smutek 7 ROm ish OHS
Freaky G 9 + 4 rx
Dani G 10+ 8 RX
5:30
DC 6 front rack lunge
Kevin 3 + 2 65# fr
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