For time:
30 Front Squats (135/205#)
60 Toes to Bar
90 Kettlebell Swings (35/55#)
Quote:
"The beautiful value of the past is the platform, it presents for even better future possibilities."
-Robin Sharma
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CrossFit Level 2 January 25/26th... at CrossFit King of Prussia
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CROSSFIT KOP BLOG ARCHIVE
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November
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- Athlete of the Month
- American Open Championships
- W.O.D. 12.1.15
- W.O.D. 11.30.15
- W.O.D. 11.29.15
- W.O.D. 11.28.15
- W.O.D. 11.27.15
- W.O.D. 11.26.15
- The CrossFit KoP Advent Calendar
- W.O.D. 11.25.15
- W.O.D. 11.24.15
- W.O.D. 11.23.15
- THANKSGIVING HOLIDAY SCHEDULE:
- W.O.D. 11.22.15
- Welcome to Clayton and Gordy
- W.O.D. 11.21.15
- W.O.D. 11.20.15
- W.O.D. 11.19.15
- W.O.D. 11.18.15
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- W.O.D. 11.4.15
- W.O.D. 11.3.15
- W.O.D. 11.2.15
- Congratulations to our Athlete of the Month Ryan S...
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November
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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.
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
Sue 13:30 (55/ROM/26)
Theresa 15:23 (75)
Kevin 19:15 (100/44)
Mike S 18:05 (185)
Matt R 21:28 (95/53)
Ellie 17:42 (85/ROM/35)
Justin D 17:20 (95/ROM/44)
King 17:30 (155/Air Squats)
Manisha 19:10 (55/ROM/35)
Jon 21:35 (185)
Matt 20:00 (55#/ 55KBS)
7am
Nick 20:56 (135)
Alex 15:44 (135/44)
Mike R 15:39 (95/ROM/26)
Jen S 18:34 (105# FS)
Express and Masters
Dana 14:42 (95#)
Denise 14:07 125#TTBSwings
Pam 15:27 115#
Tim H 11:48 135# situps 44#
Karen M 15:39 95# TTB Swings
Masters
AMRAP in 15
10 Front Squats
15 Sit- ups
20 KBS
Kevin 3 + 10 (105#/35#)
Terry 4 (35#/26#/18#
Barbara 3 + 42 reps 25/26#
7:30p
Julia 14:40 (65#, T2B floor, 26# KB)
Michal 15:59 (75#)
Dav* 22:45 (155#)
Brian 16:16 (95#, ROM T2B)
Sheila 11:37 (65#, T2B floor, 26# Russian)
Laura A: 14:35 (115#)
Julie: 17:01 (53/rom)
Maddy: 15:30 (53/26/rom)
Lauren C: 15:23 (105/rom)
Meggan: 14:21 (53/26/rom)
Regi: 16:45 (rx)
Roman: 13:58 (115#)
Justin R: 14:59 (135#)
Jess A: 16:03 (55/rom)
Mike M: 17:53 (85/35)
Flounder: 22:15 (115/rom)
Giuls: 14:08 (95)
Olan: 19:00 (95)
Jen S: 16:59 (65/rom)
Rob P: 20:45 (95/44)
Shawna: 16:37 (85/30 T2B)
9:30am
Jessie 16:00 63/35R
Barb 14:34 Sc
*Scott 17;10 135Rack/ROM
Katie 14:20 35/kneeraise/18
fran 12:43 45/TTRig/26R
*Jill A 18:20 Rx
Bekah 14:38 83#/ROM
steph C 14:25 65/35R
*Jonathan 11;19 155/TTRig/77R
Jenna 16:36 95/ROM
6:30pm
Alicia 14:32 63/TTrig/26
Lindsey 14:18 65/ROM/26#
TJ 19:00 65/ROM&TTR
Mike C 13:38 85/ROM/35
Matt E 17:53 255DL/TTrig
Ashley M 15:56 65/RR/35&26
Erika 14:43 55/26
* From the Rack
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