3-One Minute Rounds at Each station and one minute rest between rounds
Rowing is measured with calories
Wallball uses a 20lb medicine ball to an 8’target (14lb for ladies)
SDLHP is done with 75lb barbell (55 for ladies or 53lb KB)
Box Jump uses a 20” tall box standing to full leg extension Push Press is with a 75lb bar taken from a rack (55 for ladies)
Score the total number of reps and calories for each exercise.
Tim P. 256
Laura P. 193
Joe- 160
Tim M.-200
Lisa - 184
Danielle-190
Paul - 225
Jeff H. - 178
Doreen- 231
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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.
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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:
That was the longest 18 minutes ever!! Glad I wasn't a math major - my count was way off!!!! A little too early in the morning to use my brain!!
thanks, you are making me look forward to it. lol.
in other news, our teacher is a celebrity. she made the front page on www.crossfit.com. check her out.
congrats aimee!!!
Amiee;
Nice pic on home page. Where was it taken and surprised your climbing without a helmet, or did I miss it.
Train On
Jay
Where is this pic from?
http://www.crossfit.com/mt-archive2/Aimee-Lyons.html
It really reminds me of some climbs I've done in the Red River Gorge in KY and it would be crazy if that's where this was.
this shit sounds crazy! of course ... you never actually went into the ring in hoboken. nine minutes and you'll be seeing a different god ... i promise.
keep up the good work. (i still hate swiss ball work)
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