TEST DAY- RECORD RESULTS
"Cindy"
AMRAP in 20 minutes:
5 Pull-ups
10 Push-ups
15 Air Squats
"Cindy"
AMRAP in 20 minutes:
5 Pull-ups
10 Push-ups
15 Air Squats
Quote:
“Failure hurts but passes quickly. Regret hurts forever.” —Shane Parrish
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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
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
5 comments:
Dan 21+7 RX
Ethan 12 RX
Larissa 17+6 RX
Brian 16+8 lunges
John King 13 RX
Subhan 10+10 RX
Brennan 12+1 A scale
Bill 11+10 A scale
Alex 15+10 RX
Tucker 15 RX
9:30
Jackie 12+15 Rx
Colette :) knee push ups
Cate 16 Rx
Mary 10 gray band (strict)/ incline bench push ups
12pm
Erini 15+5 Rx
Edwin 11+6 ring rows
Eric 12+17 strict pull up
Dana 10 rds 10:23
Evan 13+8 rx
Sarah 11+7 banded pull up (thick blue)/ banded push up (gray)
Geoff 9+1 rx
Pam 11+12 strict pull up
Masters
Ali 14+10 banded pull up (green)/ snake
Jordan 12+1 3 pull ups
Barb 19 banded pull ups (green)/ snake/ squat to 17”
Kathy 9+2 ROM jumping pull up (17”)/ push up to GHD/ squat to 17”
Steve 7+4 ring row/ knee push up/ squat to bench
Richard 9+5 jumping pull ups (17”)/ push to 20”/ ROM air squat
4:30 & 5:30
Jeff 20 Rx
Matt D 22 Rx
Camila 9 (low bar pushups/Jump Pullups)
Freaky G 15+10 (1/2 Reps Snake)
Matt S (Drop In) 13+4 Rx(ish)
Rich A 23+3 Rx
Noah 13+10 Rx
Seth 12+15 (1 Arm RR/ Low Bar PU)
Adrian 20+6 Rx
Karolina 11+14 Banded Push and Pull
Trevor 17+3 Rx
Danielle G 10+1 Rx (PR!)
Lil D 13 (Snake)
Sai 10+15 (ROM Pushup/Jump Pullup)
Sravanh 16 (Jumping Pullup)
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