5 Rounds for time of:
15 Shoot Throughs
20 Kettlebell Swings (53/70#)
30 Calories Row
Quote:
“I am a slow walker, but I never walk back.”
― Abraham Lincoln
skip to main |
skip to sidebar
Sign up for class here!
Click here to fill out our Waiver
Click here to register for special events and programs!
Shop Amazon Smile and give back to our non-profit program for at risk youth
Class Schedule
Sign up for class here!
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
Waiver
Click here to fill out our Waiver
Click here to register for special events and programs!
What's Happening at CFKOP!
Visit our websites!
Information for Members
CrossFit Kids
Our Location:
Support Steve's Club King of Prussia
Shop Amazon Smile and give back to our non-profit program for at risk youth
Athletes in Action, Click Here!
*Results are typical!
Follow the CrossFit Games
CrossFit Journal
CROSSFIT KOP BLOG ARCHIVE
-
▼
2017
(429)
-
▼
July
(37)
- W.O.D. 8.1.17
- W.O.D. 7.31.17
- W.O.D. 7.30.17
- W.O.D. 7.29.17
- W.O.D. 7.28.17
- W.O.D. 7.27.17
- W.O.D. 7.26.17
- W.O.D. 7.25.17
- W.O.D. 7.24.17
- Olympic Lifting
- W.O.D. 7.23.17
- W.O.D. 7.22.17
- W.O.D. 7.21.17
- W.O.D. 7.20.17
- W.O.D. 7.19.17
- W.O.D. 7.18.17
- 2017 King and Queen of Prussia Workouts
- W.O.D. 7.17.17
- W.O.D. 7.16.17
- W.O.D. 7.15.17
- Good Luck Tim!
- W.O.D. 7.14.17
- W.O.D. 7.13.17
- W.O.D. 7.12.17
- W.O.D. 7.11.17
- W.O.D. 7.10.17
- W.O.D. 7.9.17
- W.O.D. 7.8.17
- W.O.D. 7.7.17
- W.O.D. 7.6.17
- W.O.D. 7.5.17
- W.O.D. 7.4.17
- King and Queen of Prussia 2017
- W.O.D. 7.3.17
- Athlete of the Month
- Check in for Charity
- W.O.D. 7.2.17
-
▼
July
(37)
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:
5:15am
Mike S 34:48 44# raised PT's 4 rounds
Mike Mc 24:30 53# dips
Theresa 34:59 Rx
Kevin B 34:40 70# Russian
May T 38:33 35# walk throughs
6am
Lauren C 34:39 44# 4rds
Jeff B 39:28 half reps of dips/rom
Mark Sp 37:09 53#
7am
Derin A stopped at 23 mins/ 3ish rounds, 53# Sc paral
Dawn L 37:49 35# Sc par 4 rounds
Raj 34:20 53# Sc par 4 rds
Kate K 36:00 44# Sc par 4 rounds
UPDATE Kevin Bray did Rx today.
9:30am 35 min time cap
Edwin L 34:10 Rx
Brendan M 3+6 53#
Meggan L 34:56 44# rom shoot through
Tori C 4+35 26#
Sarah W 4+20 all scaled
Jill H 35:11 Sc shoot through
I wish I could claim that time, but mine was 36:59 :)
12:15pm
Mike S 28:05 Rx
Pam G 31:54 Rx
Dana D 33:52 Rx
Steph C 4+8 35#
Alex T 31:24 35# 10 ST's
Yolanda M 4rds 26# scaled ST's
Pete D 31:55 54#
Justin D 4+5 44# scaled ST's
630
Neil 34:00 (70rus, 4rds,scaled st)
Gia 37:20 (35 rus,rom)
Conn 36: ish (35, sc st)
Mike c 36:47 (53)
Mark c 34:41 (walk thru)
730
Dave dnf (3+15, 10 st rom)
4:30
Alona 37:10 Rx
Jill A 31:25 Rx
Shawna 43:41 44rus
5:30
Noel 37:05 Rus
Karen 36:13 44 17"
Nicole 35:39 35 13"
Mike M 36:46 55#
Mark St 30:17 rus
Matt E 39:50 70/44
Ashley C 35:50 26# 13"
Mooney 38:16 rus
Aileen 38:45 shootROM
Justin C 27:26 Rx
Post a Comment