For time:
30-25-20-15-10-5
Pull-ups
Power Cleans (95/135#)
Happy CrossFit-a-versary Giulia (3 years at KoP!)
Quote:
The best way to find yourself is to lose yourself in the service of others.
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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
CrossFit Level 1 Seminar 4/26-4/27 at CrossFit King of Prussia
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CROSSFIT KOP NUTRITION LINKS
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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
8 comments:
Becca 17:34 (75,30 and 25 reps)
Katie p 19:58 (55,1/2 kip, 1/2 band)
Katie m 25:41 (55,band)
Mark spak 24:58 (rr,115)
King 22:13 (115)
Manisha 23:18 (65)
Kate k 38:30 (85,rr)
Raj 33:58 (1/2 pull)
9:30
Jill h 25:13 85 some rr
Nicole n 26:36 70/rom
Kevin h 20:27 115
Mary h 26:11 some rom/some rr 70
Bekah 12:45 20 to 5 95
12:15
Mike Sim 16:45 Rx
Tim H 17:31 band 115# 1/2 reps
Denise 22:32 1/2 pu
Pam G 21:16 Rx
Rich A 17:26 Rx
Rob C 18:51 Rx
John Mc 18:36 115# rr
Kevin T 23:27 95#
Erika L 21:28 63#
Masters
15 minute amrap
12 cal row, 12mbc, 1 min rest
Sheila 5 14#
Anne 5 14#
Terry 4+21 14#
Barb C 4+12 14#
6:30
Lucy 25:10 55/bnd
Donna 22:39 65/bnd
Alan 25:30 rr/53
Steph c 24:07 65
Fayth 23:57 65/bnd
Matt b 25:43 135
Caitlyn 25:20 45/bnd
Nate 25:42 75
25 minute time cap
Dave 25:56 cap RX
Cline 23:43 (105#)
Noel 25:43 (95#)
Michael Roth 24:58 (105#)
Neil 25:53 cap (115#)
Julie 18:17 (RR, 55#)
Bryan 23:27 (75#)
Esra 17:00 (1/2 band PU, 65#)
430
25 min time cap
holly 17:13rx
keith 19:46 115#
ryan a 22:07 hang
edwin 25:04 rx
jamison 24:57 rx
joe 23:42 75#
mike m 24:48 75#
michelle 21:42 35# front squat/RR
olan 22:32 115#
erik 25:09 95#
alex t 25:01 65#
remer 24:20 rx
jess a 14:34 20-15-10-5 65#/band
5:30
Monney 20:14 Rx
Aileen 21:43 PUS
Giuls 17:26 Rx PR!
Alicia-Marie 25:30 85
Jill A 19:58 Rx
Flounder 20:47 75 PUS
Rachel 20:43 Rx
Shawna 22:51 75 PUS(10/rnd)
Maggie 16:08 Rx
Kat 23:20 PUS 35
Alison 18:13 PUS(15/rnd)
Dana 20:37 85
Jon P 21:05 Rx
Tia 24:31 75 PUS
Josh Mc 17:30 Rx
Marissa 22:30 75
Stephanie Mc 23:52 65
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