for time:
40/30 Calories Air Bike
40 Thrusters (75/115#)
40 GHD Sit-ups
Quote:
“Rather the pain of discipline, than the pain of regret.”
– Bob Andrews
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CrossFit Level 2 January 25/26th... at CrossFit King of Prussia
CrossFit Level 1 Seminar 12/21-12/22 at CrossFit King of Prussia
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CROSSFIT KOP BLOG ARCHIVE
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July
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- Check in for Charity-August 2016
- W.O.D. 8.1.16
- W.O.D. 7.31.16
- W.O.D. 7.30.16
- W.O.D. 7.29.16
- W.O.D. 7.28.16
- The King and Queen of Prussia Workouts
- W.O.D. 7.27.16
- W.O.D. 7.26.16
- W.O.D. 7.25.16
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- The King and Queen of Prussia 2016, July 30th
- W.O.D. 7.12.16
- W.O.D. 7.11.16
- W.O.D. 7.10.16
- W.O.D. 7.9.16
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- W.O.D. 7.6.16
- W.O.D. 7.5.16
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- Pose Technique Running Form and Efficiency Clinic
- W.O.D. 7.3.16
- Check in for Charity
- W.O.D. 7.2.16
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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
5 comments:
5:15 am
Molly 9:28 40# rom
Mike San 14:20 65#
6am
Mike Sim 9:43 95#
Justin D 14:17 65#
Alona 12:23 65#
Lauren C 13:32 Rx
Kevin B 8:40 75#
Matt R 12:18 75#
Angelo 13:06 85#
Lauren H 13:15 Rx
Ben M 13:20 75#
Jeff B 9:46 95#
9:30am
Meggan 14:33 60#
Mary 13:30 55# rom
Jill H 13:02 65#
Sarah W 14:30 55# rom
Justin 14:12 95#
Jess A 15:16 55# 30ghd rom
Casey M 12:17 53# 30ghd rom
Nicole M 13:04 45# 30 ghd rom
12:15pm
Pam 8:54 Rx
Tim H 12:28 95# rom
Sarina 13:42 53# rom
Denise 11:34 65#
Pete W 11:12 Rx
Mike Ia 11:36 85#
Laura P 11:58 T2B
Mike K 12:47 85#
Jessie 14:04 63#
Rich A 9:04 Rx
Meredith 12:53 53# ghd rom
Joe M :)
4:30 pm
Mike M. 13:25,75#
Alex T. 12:22,45#
John McH. 12:22,85#
Gordy
6:30
Alan 15:18 45 box ab
Ezra 16:20 45 ab
Nicole 13:10 45
Josh Mc 9:59 95
Dave N 15:15 Rx
Cline 14:10 95
Alicia 10:48 50
Mike C 13:05 75
Borden 12:14 95 ab
Tj 11:18 65
Amanda 13:06 55 ROM
Neil 13:30 ROM
Tia 12:22 55 15GHD 25ab
Nate 12:55 75
Giuls 9:09 55
7:00
Brian 12:09 95 ROM
Chris 12:00 95 ROM
Nooshi 15 ab
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