AMRAP in 10 Minutes:
2 Bar Muscle Ups
4 Toes to Bar
8 Pistols (alternating)
Quote:
“There is immense power when a group of people with similar interests gets together to work toward the same goals.” – Idowu Koyenikan
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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
4 comments:
Mark 8+1 1 BMU per round - K2C
Subhan 7+2 - Air squats
Kristen 7+2 A scale
Sarah 7 rds - B scale banded
Michael 6+5 A scale
Larissa 11+10 A scale strict pull-ups
Julia 6+7 RX
Alex 6 plate for pistols
Jessica 7+2 BMU from low bar
Bryan - 5 1 BMU 2 kipping pull-ups
9:30
Kevin 9+2 rom pistols
Jackie 6+8 1 band bmu v-ups
Dana H 9+1rx
Shannon 7+9 jbmu
Mary 5 2 banded bmu vups shrimp
Colette 10rx
Noon
Lauren 8 1bmu adaptive shrimp
Pam 7+6 1 bmu
Megs 9+7 2 strict pull up 8 back ext
Ryan S 8+1rx
Jamie 8 1 bmu
Cate 9+1rx
Nat 6+8 2 strict pull up
Trevor 8+3 4 dips 4 vups
4:30
Freaky 7 some BMU some jumping
Jeff 10+2 rx
Greg 9 4 goblet squats for TTB 70#
Smutek :)
5:30
Dc 9 pistol to box 18", JBMU
Scientist 8+ 5 jumping
Kaybay 10 sc
Kevin 8 sc
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