AMRAP in 20 Minutes:
40 Wallballs (14/20 to 9/10ft)
30 Toes to Bar
20 Power Cleans (95/135#)
10 Bar Muscle Ups
Quote:
"If you knew how much work went into it, you wouldn't call it genius."
-Michelangelo
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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 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
4 comments:
6am
Laura s 1+81 (75/t2ba/jmua)
Kevin 1+89 (115/1.5 banded mu)
Jeff 1+85 (band)
Theresa 1+88 (band)
Mark spak 1+80 (115/jmu/13”)
Katie m 1+66 (10#/t2ba/75/pull up)
Danielle 2 (15 t2ba/jmua)
7am
Gabby
1+85 (10#/8’, sit ups, 45, rr)
9:30am
Jackie 2+ 24 Vup/RR
Mary H 1+74 12/ROM/85/BndStrictPU
Nicole M 1+68 12/TTBA/75/BndStrictPU
Luis M 1+45 ROM/JBMU
Jill H 1+88 TTBA/BNDStrictPU
12:15pm
Tim H 1+30 TTBA/95/BndPU&BndRD
Nicole R 1+70 10/KR/65/BndStrictPU&BndRD
Matt T 1+42 ROM/95/JBMU
Kevin T 1"85 Vup/RD
Mike Si 2+23 Rx
Pam G 1+92Rx
Meredith 2+4 KR/85/StrictBndPU&BndRD
Kathleen Y 1+64 10/KR/RR&AsstRD
Masters
John b 1"86 14/vUp/75/bndPU
Eileen 2+7 6ROM/KR/35/BndPU
Terry J 1+80 10/TTBA/65/PU
Steph V 2 ROM/KR/BndStrictPU&AsstRD
Gordy 1+77 9'/115
Cate 1+91 Rx
Manisha 1+91 Vup/65/RR&RD
Esra 1+52 (10 ttb, 85#, hip2bar)
Bryan Sp 1+79 (16# wb, 95#, bmu att)
Michael Roth 1+96 (115#, C2B)
Brian St 1+81 (hip2bar)
Erik 1+74 (18# wb, knee raises, 95#, C2B att)
Cline 1+58 (115#, C2B att)
Dave N 1+53 (C2B)
4:30
Noel 1+77 105/pu
Jess A 4+39(1/2reps) 10/floor/75/rr
Jill A 2+29 Rx
Karen 1+90 t2brom/85/c2b
Olan 1+73 14/x/95/c2b
Julie 2+20 situps/80/pushups
Mike M 1+73 14/x/95/c2b
Lauren 1+60 85/pu
Alicica-Marie 1+50 Rx
Alex 1+70 12/65/pu
Dave 2 Rx
Raj 1+92 t2brom/pu
McHugh 1+44 t2brom/pu
Ina 1+75 10/rom/55/pua
5:30
Shawna 3+3(1/2reps) t2bfloor/pu
Laura A 1+90 Rx
Allison 1+90 BBMU
Rob C 1 c2b
Lindsey 1+61 65/pu
Steph C 1+87 65/jmu
Lucille 2+28 t2brom/55/band
Donna 2+32 twbrom/65/pu
Rich 2+18 Rx
Flounder 1+94 14/rom/75/pu
Matt E 1+63 c2b
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