TEST DAY- RECORD RESULTS
"Kelly"
5 Rounds for time of:
Run 400 meters
30 Box jumps, 20/24 inch box
30 Wall ball shots, 14/20 pound ball to 9/10ft
Quote:
Life is either a daring adventure or nothing at all.
-Helen Keller
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CrossFit Level 1 Seminar - June 29th/30th at CrossFit King of Prussia
CrossFit Level 2 Seminar May 11th/12th at CrossFit King of Prussia
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*Results are typical!
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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
2 comments:
9:00
Laura S 24:59 800mBike/step/air squats
Katie M 22:30 1/2 reps 17"/10#
Kate S 31:14 10#
Mark Sp 29:45 Rx
Ellie 31:37 Rx
Karen 31:23 10#
10:00
Sharnae 35:30 step/15repsWB
Alona 29:40 Rx
Mariana 32;30 Rx
Sunday Make-Up
Pam 23:56 RX
Pete D 34:45 RX
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