Back Squat
5-5-5-5-5
Cash out:
AMRAP in 7 Minutes:
20 Medball Cleans 14/20#
20 AB Mat Sit-ups
Quote:
"Pain is not evil, unless it conquers us."
-Charles Kingsley
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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 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
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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:
5:15am
Ellie H 140, 4+1 Rx
Theresa 115, 3+10 Rx
Manisha 115, 3+18 Rx
Mike S 145, 3+2 Rx
Mike McC 215, 4 Rx
Mark Sp 205, 3+5 Rx
May 130, 3+8 10#
6am
Rich A 315, 4+5 Rx
Ben M 205, 2+37 Rx
Lauren C 150, 3+12 Rx
John (from AZ, drop in) 215, 3+12 Rx
7am
Derin 245, 2+20 14#
Aileen 155, 3+15 Rx
Mooney 225, 3+5 Rx
Dawn L 95, 2+20 10#
Lauren H 225, 3+17 Rx
Sarina 143, 3+15 Rx
Anna C 128, 3 Rx
9:30 AM
Jackie H. 190 PR!,3+35 Rx
Kevin B. 215,4+14 Rx
Karen S. 120 PR!,3+11,12#
Mary H. 115,3+5 Rx
Kevin H. 295 PR!,3+33 Rx
Jess A. 115,2+21 Rx
Kate S. 115,2+15,12#
Jill H. 145,3+9 Rx
Cameron H. 145,2+17 Rx
Julie R. 135,2+20 Rx
Gordy
LP for TP
12:15 Nooner
Rob C 255, 3+4 Rx
Peter D 225, 3+4 Rx
Meredith 155 PR!, 3+10 Rx
Tim Hen. 265, 2+14 Rx
Karen M 175, 2+38 Rx
Nicole M 145 PR, 3 Rx
Nicole R 125, 3 @10lbs
Jessie 135, 2 + 24 Rx
Matt T 135, 2 Rx
Kevin T 185, 3 + 13 Rx
Sarah W 90, 2 + 10 Rx
630
Laura a 175/ 3+35 rx
Danielle 190 pr/ 3+11 rx
Justin 355 (1 rep deadlift)/ 4+23 rx
Gia 105 pr/ 3 rx
Mike c 185 pr/ 185 pr/ 3+1 rx
Keith 335/ 4+18 rx
Brandon 205/ 3 rx
Esra 155/ 3 rx
Caitlyn 125 pr/ 3+12 rx
Lucille 105/ 3 rx
730
Neil 275/ 3rx
Calvin 325/ 3+19 rx
Mike r 210 pr/ 3+18 rx
Dave 295 pr/ 3+15 rx
McHugh 235/ 2+32 rx
4:30
Edwin 275 4+8 Rx
Mark St 255 4+8 Rx
Josh Mc 225 3+20 Rx
Remer 275 3+11 Rx
Manny 195 3 Rx
Ben 235 3+4 Rx
Joe M 175 2_+26 Rx
Carson 200 2+13 Rx
5:30
Erik 245 2+14 Rx
Rob P 225 2+12 Rx
Alona 155 4+3 Rx
Shwana 155 PR 2+4 Rx
Donna 120 PR 3+2
Mariana 145 PR? 2+34
Stephane Mc 145 PR 2+23 Rx
Matt B 265 3+5
Joe T 225 2+19 Rx
Alicia-Marie :) 4 KBS/situps
Kat 110 PR 2+7
Cassandra 130 4+20
Correction to mine, I was 3+23 :)
Keith tried to erase me from the 4:30
415 PR 2 + 14 (18#)
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