For time:
1000 Meter Row
50 Abmat Sit-ups
400 Meter Run
6 Rope Climbs
Quote:
“Don’t Let Yesterday Take Up Too Much Of Today.”
-Will Rogers
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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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2016
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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
- W.O.D. 7.24.16
- W.O.D. 7.23.16
- W.O.D. 7.22.16
- W.O.D. 7.21.16
- W.O.D. 7.20.16
- W.O.D. 7.19.16
- W.O.D. 7.18.16
- W.O.D. 7.17.16
- W.O.D. 7.16.16
- W.O.D. 7.15.16
- W.O.D. 7.14.16
- W.O.D. 7.13.16
- 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
- W.O.D. 7.8.16
- W.O.D. 7.7.16
- W.O.D. 7.6.16
- W.O.D. 7.5.16
- W.O.D. 7.4.16
- Pose Technique Running Form and Efficiency Clinic
- W.O.D. 7.3.16
- Check in for Charity
- W.O.D. 7.2.16
- Athlete of the Month
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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
7 comments:
6am
Ellie 12:09 (j attempts)
Kevin 10:12 rx
Lauren c 14:13rx
Rich a 8:38 rx
Angelo 11:57 (holds)
Ben 14:52 (pulls)
7am
Pete 9:45 rx
Nicole 15:36 (j attempts)
Kate k 16:08rx
9am
Michael C 13:42 Rx
Kevin H 15:01 Rx
Mary H 14:09 pulls
Jill H 16:19 Rx
Jackie H 15:47 Rx
Emma S 16:27 pulls
Meggan 16:02 pulls
Katie 16:57 pulls
Barb Z 15:24 pulls/rr
12:15 pm
Panos 12:34 Rx
Pam 10:27 Rx
Mike Si 13:08 Bike 40c
Rob C 14:21 RC/AH
Joe M 14:13 RC/AH
Meredith 13:47 RC/AH
Tim Hb13:19 Bike 30C, rope pullup
3:30
Seba 16:50 2pulls
Steph 16:43 pulls x2 bike 20 cals
Justin H 16:40 12 ft
4:30pm
Anne Br 13:58 pulls
Jill A 13:57 Rx
Joe C 11:14 Rx
Justin 14:30 Rx
Mike M 13:32 Rx
Mike R 11:33 Rx
Olan 13:52 Rx
5:30pm
Mike F 16:06 rc att
Sean S 15:06 rc att
Nick C 9:30rx
sarmad 13:02 rp/rope pull ups
Tia 12:56 rp
alona 12:58rx
shawna 15:49 3rc+ 3att
6:30pm
Esra 13:30 12 pills
Rob 15:59 5climbs rom
Erika 13:03 pulls
Alejandra 14:16 3pulls
Dave 11:17 Rx
Borden 14:27 Rx
Greg A 11:59 Rx
Alan 15:18 12pulls 40 situps farmer walk 200m
Garrett (WELCOME) 16:08 10pulls 200m run 30 situps
Chris D 11:49 Rx
Nate 13:19 Rx
Mr Intensity 13:23 Rx
4:30
Anne Br 13:58 RPx2
Jill A 13:57 Rx 1st Rx post injury!!!
Joe C 11:14 Rx
Justin R 14:30 Rx
Mike M 13:32 Rx
Mike Re 11:33 Rx
Olan 13:52 Rx
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