For Time:
27*21*15* reps for time of:
Back Squats (110/165#)
Handstand Push-ups
*Run 200 M after each set
(back squats will be taken from the floor)
Quote:
Do not try to do extraordinary things but do ordinary things with intensity.
- Emily Carr
skip to main |
skip to sidebar
Sign up for class here!
Click here to fill out our Waiver
Click here to register for special events and programs!
Shop Amazon Smile and give back to our non-profit program for at risk youth
Class Schedule
Sign up for class here!
CrossFit Level 1 Seminar August 16/17 at CrossFit King of Prussia
Waiver
Click here to fill out our Waiver
Click here to register for special events and programs!
What's Happening at CFKOP!
Visit our websites!
Information for Members
CrossFit Kids
Our Location:
Support Steve's Club King of Prussia
Shop Amazon Smile and give back to our non-profit program for at risk youth
Athletes in Action, Click Here!
*Results are typical!
Follow the CrossFit Games
CrossFit Journal
CROSSFIT KOP BLOG ARCHIVE
CROSSFIT KOP NUTRITION LINKS
CrossFit Videos-"Get inspired, leave your ego at the door!"
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
9 comments:
Subhan 12:45, #135, HSPU + Z Press #30‘s
Larissa 14:45, #65, 2 ab mats
Alex 16:03, #135, HSPU + Z Press #35‘s
Julia 14:34, # 85, Z Press #15‘s
Brennan 17:50, #105, HSPU eccen + Z Press #25‘s
Brian 13:46, #135, HSPU + Z Press #35‘s
Aimee 13:45 from the rack/ row 250 m
Gillian 12:13, Belt Squat #110, Z Press 20‘s, C2 500m
9:30
Pam 14:28 rx
Jackie 16:03 95#/ 1/2 HSPU 2 AB / 1/2 reg Push up
Mary 16:44 65#/500 M C2 bike 2/3 hspu/ 1/3 push ups 2 AB
Sydney 17:21 85/ rack/ 1/2 hspu 2 AB 1/2 push up
Shannon 15:51 rx
Masters
21-15-9 (from rack)
Jordan 13:40 27/21/15 floor, 75# extra run, pu/sb
Ali 13:39 27/21/15 75#, row 250, hspu/pu
Lee 11:39 65# 3ab row 250
Teresa 14:34 65#, sb, row 250
Kathy 11:31 85# pu with 2ab, c2 500m
Barb 11:59 55#, sb, c2 500m
nooner
Keith 17:08 500 m c2 bike
Megs 15:02 safety squat 85#/ 20# SA incline DB press
Dana D 20:42 rack/ row 250 m
Erini 16:44 rack / row 250 m / seated DB press 25#
Abby 18:12 65# hspu 2 AB/ hspu box 20" 2 AB
Chloe 16:43 2/3 hspu 1/3 push ups
3:30
Becca 20:37 (11# squat to 13” box+ 10#plate/ pike push ups and knee push ups)
6:30
Dan- back pain
Ulises 16:14 (HSPU’s and puke push ups/ 105#)
Josh 16:27 (75# to 13” box)
Steph 15:44 (HSPU with 3 mats and Poole push ups/ 75#)
4:30&5:30
Nat 14:58 (21-15-9 hspu)
Jeff 12:40 Rx
Matt D 13:00 (135/13" PPU)
Korynne 17:06 (12-9-6 SHSPU)
Matty Bo 16:34 (135/hspu/ZPress 35#)
Edwin 11:30 (Rack/PPU)
Camila 14:56 (65/Z Press)
Donnell 17:00 (95/Row)
Leanna 14:15(45/12# Zpress)
Trevor 18:21 Rx
Freaky G 11:07 (Rack 115#/AMSU)
Karen 13:48 (Some Zpress/95#/C2 bike/Missed last C2)
Rich A 14:33 Rx
Noah 17:42 (111#/Zpress and some hspu)
Graysen 15:40 (75#/20# Zpress)
Matt P 14:13 (95#)
Gent 13:50 (Safety Bar/Pushups)
Tucker 15:58 (Scaled Reps)
Karen K 13:38 (63#/Kick Uos/Zpress/Pike)
Chet 17:55 (125#/Kick Ups/Zpress/Pike)
Seth 15:46 (Stinkbugs)
DG 12:47 (HRPU)
Greg 14:31 (115#/2AM)
Rakshit 15:50 (115#/2AM 21-15-9)
Lil D 16:48 (85#/2AM Strict)
Post a Comment