Bench Press
3-3-3-3-3
Complete a set every 2:00 minutes at 80% or above
Then...
AMRAP in 15 Minutes:
5 Chest to Bar Pull-ups
10 Handstand Push-ups
15 GHD Sit-ups
Quote:
Victory is sweetest when you’ve known defeat. – Malcolm S. Forbes
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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
Brian 255 6+5rx
Alex 185 4+15 2 mats (3 rnds ghd 1 rnd sit ups)
Mark 200 5+7 1 mat :30 plank hold
Subhan 200 5+6 1 mat sit ups
Julia C 100 5+17 pull ups sit ups
Bryan 225 5+15 push ups sit ups (some ghd)
Kate Cap 105 5+15 1 mat
9:30
Erini 105 3+8 5 hspu practice
Jackie 140 4 (1 c2b 4 pull ups) 1.5 mats
Mary 105 2+13rx
Monica 55 4+1 banded pull ups hspu practice
Aimee 105 8rx
nooner
Pam 125 6+11 rx
Dana H 145 6+10 15 air squat
Edwin 140 5 3 abmat/pullup
Evan 235 6 situps
Meredith 105 6+4 pull-up 1.5 ab
Liam 151 5+26 RR/box hasp 2A/abmat
Rich A 220 7+22 rx
Geoff 135 6+2 abmat situp/ pushup p/strict pullups
Dana D 85 6+2 7 hspu some pushups
90x2
Taylor 225 4+8 1 AB/ 1/2 pullup
Matty Bo 185 6+2 3 AB/ abmatsitup
masters
Bench 3 RM
AMRAP in 10
5 Ring Row
7 Push ups
9 ABmat Sit ups
Terry 45 7 rds
Deb 20 5 rds
Kathy 75 5 12# DB press
Richard 75 PR! 5+5 rds
Lisa 75 5+7 rds
5:30
Seth 185, 9, RR, DBPushPress,AbmatSU
Little D 95, 6+5, KPU, 5HSPU-2Abmat
Kaitlyn 85, :)
Jamie 125, 6+14RX
Nick 190, 6+7, KPU, Pike/Elv PUs, AbmatSU
Kevin 255, 3+5, KPU, Pike
Sarah 85, 6+5, RR/BPU, Box Pike, 3rndsGHD
Julia 7+3RX
4:30
Leah 75# 5+ 5 sc
Leda105 6
Sarah M 50# 6 scaled
Jeff 2256+5 strict
Freaky 95 6 1.5abmat
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