Take 20 minutes to find your 10 rep max Overhead Squat
Cash out:
for time:
200 Double Unders
(or total double unders completed in 3:00 Minutes)
Quote:
“Determination is the wake-up call to the human will.”
-Anthony Robbins
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CrossFit Level 1 Seminar - June 29th/30th at CrossFit King of Prussia
CrossFit Level 2 Seminar May 11th/12th at CrossFit King of Prussia
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CROSSFIT KOP BLOG ARCHIVE
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2013
(473)
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October
(41)
- W.O.D.11.1.13
- W.O.D.10.31.13
- W.O.D.10.30.13
- W.O.D.10.29.13
- W.O.D.10.28.13
- Congratulations
- Babysitting
- W.O.D.10.27.13
- W.O.D.10.26.13
- W.O.D.10.25.13
- CrossFit Endurance Update
- W.O.D.10.24.13
- W.O.D.10.23.13
- W.O.D.10.22.13
- SuperFit Details
- W.O.D.10.21.13
- W.O.D.10.20.13
- W.O.D.10.19.13
- Mobilizing with McCann
- W.O.D.10.18.13
- W.O.D.10.17.13
- W.O.D.10.16.13
- W.O.D.10.15.13
- W.O.D.10.14.13
- W.O.D.10.13.13
- W.O.D.10.12.13
- Misty Knoll Farm Tour
- W.O.D.10.11.13
- W.O.D.10.10.13
- W.O.D.10.9.13
- Call to Action:Community Notes
- W.O.D.10.8.13
- W.O.D.10.7.13
- W.O.D.10.6.13
- W.O.D.10.5.13
- The First CFKoP Twins!!!
- W.O.D.10.4.13
- W.O.D.10.3.13
- W.O.D.10.2.13
- fuel for fire
- Athlete of the Month
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October
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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.
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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
1 comment:
9:00
Laura 115 :) 2:02Rx
Erika 7lbs 76DUs
Mike C 75lbs 55DUs
John Mc 85lbs 15Dus
Flounder 95 "Form"
10:00
Jessi 63lbs scale
Oleg 145lbs scale
Rachel 75lbs scale
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