For time:
21-15-9
Hang Power Snatch (75/115)
GHD Sit-up
Quote:
"Humor is the good-natured side of a truth."
-Mark Twain
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Aimee Lyons
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King of Prussia, Bridgeport
the greater Philadelphia area
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crossfitkop@gmail.com
973.885.8728
http://www.crossfitkop.com/
King of Prussia, Bridgeport
the greater Philadelphia area
Pennsylvania
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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.
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
6 comments:
6am
Jill C 7:16 55#
Laura A 7:46 rx
Theresa 6:20 55#
Sue 5:38 35#, abmat situps
Lauren 6:44 55#
Matt 7:27 65#
Kevin 6:18 65#, abmat situp with 20# slam ball
Mike Sim. 7"07 rx
King 7:14 95#
Jon 6:15 95#
Jeff 7:38 rx
Giulz
. . .some ambitious members asked for a cash-out, so we did tabata bicep curls with an empty bar. do you even lift, bro??
It's about time we had curl day
Jenny 7:54 Rx
Shane 9:15 95
Manisha 8:12 45
Briana 7:48 65
Jackie 6:38 Rx
Jonathan 4:53 65 ab
Jess A 6:03 35 ab
Kara 4:55 35 ab
Darcy 7:35 45 ab
Heather 9:47 35 ab
Scott 9:31 95
12:15
Pam 6:53 Rx
Mark C 6:40 95
Erika 8:48 55 rom
Dana 5:56 83 cleans
Denise 8:25 55
Sarah S 9:20 55/33
Alona 7:44 65#
Josh P 6:49 75#
Josn m 8:16 65#
Erika 7:10 55#
Christine W 7:02 35# abmsu
Mr Intensity 10:34 95#
Jason I 9:35 95#
Ryan A 9:27 115#, 7ghd, abmsu
Alicia 7:20, 35# rom ghd
GIulz
the 530pm class also got their PUMP on with some terabit bicep curls. all the fitness!!!
4:30
Jenna 5:51 53
Erik 8:51 95 ab
Regi 6:41 Rx
Roman 6:05 95
Jamie 6:53 53
Mike M 8:08 75
Justin 6:05 95
Josh B 7:45 Rx
Jonathan 7:45 Rx
6:30
Amanda 5:27 35 21ghd/ab
Ashley 4:55 35 21ghd/ab
Borden 5:28 95 21ghd/ab
Cline 6:25 85
Giulz 6:44 Rx
Sheila 5:36 21ghd
7:30
Dave N 5:33 95
Matt E 9:11 115/95
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