7 Rounds:
5 Squat Cleans (135/205#)
10 Calories Row
Quote:
"Only those who dare to fail greatly can ever achieve greatly."
-Robert F. Kennedy
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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 BLOG ARCHIVE
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2018
(433)
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January
(39)
- Check in for Charity
- W.O.D. 2.1.18
- W.O.D. 1.31.18
- W.O.D. 1.30.18
- W.O.D. 1.29.18
- W.O.D. 1.28.18
- W.O.D. 1.27.18
- W.O.D. 1.26.18
- W.O.D. 1.25.18
- W.O.D. 1.24.18
- W.O.D. 1.23.18
- W.O.D. 1.22.18
- W.O.D. 1.21.18
- W.O.D. 1.20.18
- W.O.D. 1.19.18
- W.O.D. 1.18.18
- W.O.D. 1.17.18
- W.O.D. 1.16.18
- W.O.D. 1.15.18
- W.O.D. 1.14.18
- W.O.D. 1.13.18
- W.O.D. 1.12.18
- W.O.D. 1.11.18
- 2018 CrossFit Games Open
- W.O.D. 1.10.18
- W.O.D. 1.9.18
- W.O.D. 1.8.18
- W.O.D. 1.7.18
- W.O.D. 1.6.18
- W.O.D. 1.5.18
- CLOSED
- W.O.D. 1.4.18
- W.O.D. 1.3.18
- The Accomplishments
- CrossFit KoP Teens in Review
- W.O.D. 1.2.18
- 2018 Nutrition Challenge
- Check in for Charity
- Athlete of the Month - Kyle Bryant
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January
(39)
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
7 comments:
6am
Mark sp 15:25 (155)
Justin c 14:15 rx
Angelo 16:34 rx
Danielle g 15:14 (115)
Kevin 15:00 (155)
Manisha 18:33 (80/75)
Jeff b 17:18 (175)
7am
David b 12:57 (135)
Marla 17:38 (115)
Raj 18:58 rx
Kate c 18:52 (85)
Jenna 17:14 (125)
Jilla 12:53 rx
9:30am
Connie v 16:45 65
Jackie h 14:12 runner/front sq
Jess a 16:23 85pwr
Jill h 16:02 105
Kate m 16:16 85pwr
Meredith h 16:29 95
Mary h 15:10 90
Kevin h 15:50 195
Steph v 17:42 pwr
Express
Pam 14:50 rx
Mike sim 14:11 rx
Tim h 16:01 (145)
Carl b 13:03 (135)
Nicole m 16:16 (85)
Pete d 16:59 (135)
John Mc 19:18 (155)
Matt t 14:20 (95)
Masters
Rachael 12:50 (55)
Dad 12:28 (73)
Mom 15:01 (30)
Barb c 15:15 (33pwr)
Terry 15:24 (53)
Ina 14:42 (53)
Anne 12:17 (55pwr)
Keith 14:06 rx
Samson 17:33 rx
Therese 15:00 (5+3 65)
Olan 17:35 (165)
Alex t 15:18 (80)
Donna 14:25 (90)
Remer 17:46 (185)
Julie 13:40 (95)
Julia 18:13 (55)
Kevin t 3+??? 135
Aim 12:25 rx
Brian S 16:09 165#
Esra 15:46 100#
Chris L 13:11 95#
Sharnae 17:23 55#
Mike Roth 14:44 155#
Neil 17:57 Rx
5:30
Matt D. 15:06 85#
Josh Mc 8:28 4rds 165#
Shawna 17:29 85#
Mariana 16:25 115#
Erika 15:28 95# power
Marissa 21:58 125#
Kyle G. 23:58 125#
Laura A. 22:55 115#
Allison T. 21:07 RX
Steph M. 18:40 110#
Rob C. 18:01 175#
Matt B. 18:40 155#
Alona 18:58 115#
6:30
Emily A. 12:20 45#
Michael C. 15:37 115#
Erik 18:00 120#
Lindsey 16:26 85#
Sean 17:35 155#
Matt E. 16:38 155#
Nice work on challenging yourselves with the weight today!
- Jill
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