AMRAP in 20 minutes:
400m Run
10 Bar Muscle- Ups
Quote:
“I love the man that can smile in trouble, that can gather strength from distress, and grow brave by reflection.”
- Anonymous
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Aimee Lyons
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King of Prussia, Bridgeport
the greater Philadelphia area
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crossfitkop@gmail.com
973.885.8728
http://www.crossfitkop.com/
King of Prussia, Bridgeport
the greater Philadelphia area
Pennsylvania
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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
6 comments:
7am
Kevin l 5 8mua
Jess m 4+10
Braden R 4+1 Rx
Nikki m 5 C2B
Anna c 4+1 200m/ sliders
Kat b 3 row/lever&bnd dip
Kate c 4 mua
5:15a/6a
Ben M 4rds JBMU 17"box
Kevin B 4+1 5BMU/round
Theresa L 3+1 Band
Ellie 3+5 (band/bmu att)
Laura S 4rds Pullups
Jeremy 6rds (10C2b/Pushups)
Mike San 4rds Band
King 4rds Band/scaled
Sam 5+6 PU/Dips
Mark Sp 5+4 Dips/RR
JB 4rds Dips/rr
Colleeen 5+1 Band Pu/Para Dips
Angelo 5+3 Rx
Laura A 5rds 5att/5c2b
John W 4+2 5MU/round
Brian S 4+9 MU/MUA
930
Jackie h 4+3 (20 cal bike, mu swing)
Steph v 5 (200m run, band pu)
Mary h 4+ 1 row (500m row, kip swing)
Cameron h 4 (mu swing)
Jess a 4+3 (20 cal bike, jump to support)
Barb z 4+8 (row 500m, jump to support)
12:15pm
Carl 5rx
Pete 4rx
Richa a 5rx
Cal a 5 mu swings
Kevin h 4+3 Rx
330
Jenna 3+4 (banded mu)
Justin C 5+5 rx
Dana d 4 rx
John T 4 (jump to support)
Dave h 2+ 10 rx
Erik F 5 (attempts)
Dani A 3+4 (banded att)
Lea W 4+1 (band mu swings)
Remer 5 (hs ramp)
Manny 4+1 (attempts+ c2b)
Lydia 4 (banded pu)
430
Mike M 4 jbm
Karen M band swings
Alex T 4+8 (band swing)
Taylor 4+1 rx
Olan 4+1 rx
Ryan 4+3 (3mu)
Caitlin 4+6 pull ups
Jilla 4+2 rx
Emily E 3+5 (band)
Kathleen S 4 (band swing)
Anne B 4+10 pu
Sydney 3 (7bmu band)
530
Shawna 3 (kip band)
Steph C 3+5 (band bmu)
Josh 6 rx
Matt D 4+8 (band kip)
Mark P 4+1 (kip swing)
Alona 4 (5 band bmu, 2 no band)
Brian Z 4+3 rx
Keith B 2+5 rx
Joe S 5 rx
Raj 3 (banded att)
Michael 5+1 (10 pu)
430
Kate spinozzi- not Kathleen 😂 sorry!
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