3 Rounds for time of:
10 Thrusters (105/155#)
15 Chest to Bar Pull-ups
Quote:
"A failure is not always a mistake. It may simply be the best one can do under the circumstances. The real mistake is to stop trying."
--B.F. Skinner
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CROSSFIT KOP BLOG ARCHIVE
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March
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- April Check in for Charity
- April Athlete of the Month
- W.O.D. 4.1.18
- W.O.D. 3.31.18
- The Open 2018
- W.O.D. 3.30.18
- W.O.D. 3.29.18
- W.O.D. 3.28.18
- W.O.D. 3.27.18
- W.O.D. 3.26.18
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- W.O.D. 3.23.18
- MBstix
- W.O.D. 3.22.18
- CLOSED
- W.O.D. 3.21.18
- 2018 OPEN Results....
- W.O.D. 3.20.18
- W.O.D. 3.19.18
- W.O.D. 3.18.18
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- W.O.D. 3.10.18
- W.O.D. 3.9.18
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- CLOSED
- W.O.D. 3.7.18
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- W.O.D. 3.5.18
- Maltz Challenge
- CrossFit KOP out and about in King of Prussia
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- 18.2
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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
7 comments:
7am
Megan w 12:33 (65, band)
Jess m 10:08 (80, pu)
Anna c 11:34 (65, band)
Kate c 13:26 (75)
Danielle g 8:45 (95, pu)
Kevin l 15:03 (95)
Joe c 10:23 (safety squat)
6am
Angelo 6:45 rx
Dana d 9:00 (95)
Sam b 9:00 (125)
515am
Kevin B 8:58 (125)
Laura A 10:56 Rx
Ben M 10:36 pullups (115)
Alex P 10:02 (65) pullups
Holly 9:29 (65) 2 bands
Mike S 13:36 105#
Liz S 9:21 (60) band
Mark Sp 12:38 (125)
Theresa 11:19 (95)
Manisha 14:20 (70) banded last set
Ellie 9:34 (85) 10 C2B
Sue K 10:40 (45) 2 bands
9:30
Cameron H. 11:06 85#,band
Jackie H. 7:30 65# FS,strict band
Connie V. 6:56 55#,band pu
Dianne McD. 7:19 35#,band pu (7/round)
Meggan L. 11:15 65#,band
Tori 13:0075#, pull-ups
12:15 EXP
Keith B. 6:49 Rx
Kevin H. 7:20 115#
Pam G. 8:08 Rx
Tim H. 10:06 105#,pu rom
Jenna K. 12:18 95#
Pete D. 7:58 115#
Rich A. 6:27 Rx
Alona 10:35 20 x front sq + 20 ghd
Cherie 7:35 55#, band pu
4:30pm
Karen M 8:41 75C2BA
Mike M 9:13 85 Pull up
Remer 8:32 Rx
Alex Th 6:57 65/c2bA
Alex Tu DNF
Kevin T 9:42 115
Marissa 9:08 85/10C2B
Manny R 10:58 95
Laura C 9:39 45/bndpull
5:30pm
Randy 7:42 115
Braden R 8:31 135
Joe S 8:01 Rx
Flounder 9:56 75/ROMPU
Kyle G DNF
Steph C 8:34 65/C2BAx10
Lea 7:56 75/PUA
RAJ 9:30 95/C2BAx8
Danielle 7:05 65/pu
Brian R 5:53 RR/85ROM
Jeff H 9:22 135/Pull up
Steph M 7:01 75
630
Jen c 5:46 (ghd/dl)
Megan o 7:30 rx
Alicia m 10:01 (95)
Erik f 11:33 (125, 10c2ba)
Gia 8:58 (65, 10 pu)
Andrew m 6:49 rx
Josh s 8:57 (pu, 135)
Matt e 9:31 (10 c2b,115)
Mike co 8:57 (105)
Caitlyn b 10:42 (70,pu)
Mike ro 8:18 (125)
Julie r 7:54 (85, pu)
Greg h 8:25 (70 rom, band pu)
Greg a 8:59 (80, c2ba)
Jessie 8:37 (73, 10c2ba)
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