AMRAP in 18 Minutes:
3 Bar Muscle Ups
6 Clean and Jerks (95/135#)
9 Toes to Bar
12 Calories Ski Erg
Quote:
“Be the change that you wish to see in the world.”
― Mahatma Gandhi
Subscribe to:
Post Comments (Atom)
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 December 13th and 14th at CrossFit King of Prussia
CrossFit Level 2 November 1st and 2nd
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
5 comments:
6AM
Alex 3+1 RX
Brennan 4+8 95# Flag Poles
Bill 5 95# kipping PU
Larissa 4 +18 65# Hips 2 bar
Suhban 4+7 135# 1BMU
Leah 4 +18 75#
Kevin 4 +11 115# v-ups
Ethan 3+3 125# C2B
Tucker 3+1 115# 1 BMU
9:30
Jackie 4 (2 mu) vups
Mary 3+2 banded bmu vups 65#
Em 4+18 85# rom ttb jbmu
Cate 5+6 5 c2b
Aimee 5 rx
Noon
Chloe 4+23 1 BMU (1st WOD doing BMUs🥳)
Sara D 3+12 85#/ JBMU/ ROM TTB
Pete 4 3 RMU
Pam 4+23 Rx
Gordy 4+18 banded BMU/ toes to pole/ 75#
Erini 3 75#/ banded BMU
Edwin 5+3 115#/ hips to bar
Matt P 5+12 Rx
Megz 4+25 JBMU/ 60#
Rich A 5+2 Rx
Abby S 3+12 65#/ JBMU
Ben 7+2 Rx
Geoff 4+3 C2B/ row/ 95#
4:30
Grace 6 (partner w Shannon/ 100# sandbag/ comp prep)
Jeff 5 row
Shannon 6 with Grace
Matthieu 7+1 row Rx
Eric 4+8 BMU attempts
Trevor 3+20 Rx
Olan 4 toes to pole/ 115#/ hips to bar/ row
Karolina 4+3 low JBMU/ toes to pole/ 62#
Adrian 4+12 row Rx
Matt B 4+1 BMU attempts
Jamie L 5 75#/ hips to bar
Freaky 3+21 Rx
Dana D 4+14 C2 B
Nat 4+23 row/ C2B
Korynne 4+7 pull up
Karen M 4+12 low JBMU M/ 85#/ half toes to pole and half TTB
Mike 4 95#/ row
6:30
Steph 4+30 75#/ low JBMU
Ulises 2+6 95#-> switched to MB C+J (hand tore)/ low JBMU/ rom then toes to pole
Josh 4+18 85#/ rom/ JBMU
Sushmit 2+15 22#/ knees to chest/ low JBMU
Post a Comment