For Time:
100 Double Unders
50 Box Jumps 20/24"
25 Overhead Squats 95/135#
50 Chest to Bar Pull-ups
100 Double Unders
Quote:
"Let's forget the baggages of the past and make a new beginning."
-Shehbaz Sharif
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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 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:
5:15am Early Morning Party
Mark Spak 23:19 95#
King 16:50 115#
Kevin B 15:31 115#
Mike S 23:21 75# SU
Ben M 25:57 105#, pull-ups
Holly F 18:28 45#, band
Alex P 18:39 55#, band, 25DU
Theresa 15:04 75#
Katie M 22:25 (17" box, 45#, 30pu, 30du)
Manisha 20:43 55#, band
Laura Smith 21:09 (33#, step ups, band)
Brittany 20:35 (50du/att, 75#, band)
6am
Dana D 16:38 Rx
Justin 15:08 Rx
7am
Anna C 17:25 25cal AssRun/75#/Stepups
Joe C 21:49 FS/pull-up
Kevin L 22:06 35du, 33#, c2b att
Alex L 17:11 95/pull-ups
Matt D 14:56 (90su/du att, 17" box, 35#, 35 band
Jess M 14:30 55#, 25 c2b
For the record, I didn't do step ups or single unders, so I think my "SU" is superfluous!! Ha!! :) :)
9:30 AM
Byrnsie. 18:55,20",75#,pull-ups
Jackie H. 14:49,25 cal bike,Stepups,25#ohs,band pull-ups 25
Jess A. 19:15,25 cal bike,25 jump sq,ohs 45/15,band pull-ups,25
Suzanne 23:00,55#,band ctb
Connie 18:58,25 du att,13" box,band pu,ohs w/pvc
Kate M. 21:00,17",55# ohs to box,band pu
12:15 EXP
Pam G. 18:26 Rx
Mark St. 14:03,95# (nice butterfly ctb!)
Matt T. 18:00 75#,pull-ups,50+100 du att
J.P. 18:01 Rx
Kevin T. 18:34 105#
Pete D. 19:15, du att
630
Gia 19:11 (50/30 du, pu, 55 to box)
Mike c 19:10 (75, rom)
Caitlyn 18:47 (65,pu)
Esra 18:34 (75, 25 pu)
Danielle g 16:42 (pu)
4:30PM
RAJ 18:52 25bndc2b
Shawna P 19:33 30DU,Step Up,55,25bndc2b
Angelo K 15:08RX
Karen M 18:38 30Dua/30du, 65, 30C2BA
Mike M 19:20 50DU/100SU, 95FS, PullUps
Joe Mo 18:52 50DU/65
Alex Tu 20:23 25/20, 15#, 25c2ba
RichA 15:13RX
5:30pm
Remer 10:39rx
Steph M 15:46 65
Kyle B 13:19 500m Row/20bj to 2 15k plates/30altFS 20#DB/30ftscale pull up
Animal 17:10 75Du/75/40c2b
Alona 18:12 85/40c2b
Laura a 14:37RX
Kat B 19:02 30Dua/13"/33/rom pull up
Madhu 17:53 25/30DU, 25BndPUA, 30
Thurs, 2/1 comp class
Steph V 10:21 (su, 13 steps, 33 box squats, rr)
TP 17:35 (95)
Gordy 17:47 (20/75)
Aimee 12:00 rx
Jenna 17:23 (65, 25c2b)
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