CrossFit KOP: W.O.D.9.24.13

9.23.2013

W.O.D.9.24.13

Welcome Rachael W!

look who's back??

AMRAP in 12

25 Double Unders

5 Power Cleans 125/185#

Quote:

"The more difficult the victory, the greater the happiness in winning."

-Pele

4 comments:

Tim P said...: 6am

Rachel W 6, (53#,su)
Ellie 8 (100#)
Lauren M 5, (105/DUA)
Erika 5 (105/DUA)
Peter 11 (155#)
King 7 (155#); September 24, 2013 at 7:48 AM
Unknown said...: NOON

Rachael 70#, SU/ 7Rnds; September 24, 2013 at 1:10 PM
Paul S said...: Rich 8 #95
Susan 6 #95
Fugo 9 #45
Chip 6 RX
Alison K. 6 RX
Lauren 7 #55
Nicole 7 #55
Ryan B. 8 RX
Jonathan 9 SC
Nick Z. 8 #120
Kara 7 #73
Christ 7 #63
Jill 7 #65
Sue L. 8 #65
Dan M. 7 #125
Maddie 1st Class!! Forgot!!
Linda 5 #70
Mike C. ? #135
Sarah S. 8 #58
Anne 11 #65 SU
Fayth 10 #75 DUA
Brett 8 #165 SU
Steph C. 10 #65 SU

Great Job to all. Welcome to Maddie for her first class tonight!! Awesome work to Nicole and Lauren for their first time doing cleans, well done.

Anne, Fayth, Steph C..... Time to stop hating on your cleans so much! way too many rounds, next time, More Weight!!; September 25, 2013 at 12:14 AM
Keith B said...: 4:30

Roman 7@155
PH 10@165 su
Mike T 9 Rx
Travis 10@135 15DUs
Justin R 6 Rx

5:30

Tim P 13@115
Laura 6 Rx
Megs 9@105
Dee 6@115
Derreck 6 Rx
Killa 8 Rx
Patrick 6 Rx
George 6@105 su
Dave 7@145 su
Tracy 7@85 dua
Liz 9@55

6:30

Kelly 8@75
Johnny 4 Rx
Tom C 6@115 DUA
Matt B 5 Rx
Peterson 7@165
Jim 5@155
Alona 5@95 DUA
Kate C 8 Rx
Miranda 6 Rx
James did work
Shawn N 6@25 su; September 25, 2013 at 11:53 AM

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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.

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

9.23.2013

W.O.D.9.24.13

4 comments:

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