For Time:
10-8-6-4-2
Squat Snatch
115/75-135/95-155/105-175/115-185/125
20-40-60-80-100
Double Unders
Quote:
“Knowing is not enough; we must apply. Wishing is not enough; we must do.”
– Johann Wolfgang Von Goethe
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CrossFit Level 2 January 25/26th... at CrossFit King of Prussia
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CROSSFIT KOP BLOG ARCHIVE
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2018
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July
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- W.O.D. 8.1.18
- W.O.D. 7.31.18
- W.O.D. 7.30.18
- W.O.D. 7.29.18
- W.O.D. 7.28.18
- W.O.D. 7.27.18
- W.O.D. 7.26.18
- Ellie Hamel
- W.O.D. 7.25.18
- W.O.D. 7.24.18
- Shawna Pini
- W.O.D. 7.23.18
- W.O.D. 7.22.18
- W.O.D. 7.21.18
- Mike Santivasci
- W.O.D. 7.20.18
- Dana Dilullo
- W.O.D. 7.19.18
- Steve Zipf
- W.O.D. 7.18.18
- W.O.D. 7.17.18
- King and Queen Heats
- Tim Hennessey
- W.O.D. 7.16.18
- W.O.D. 7.15.18
- W.O.D. 7.14.18
- W.O.D. 7.13.18
- Tonight's Endurance Class
- King and Queen Challenges
- Pam Gulotta
- W.O.D. 7.12.18
- Dan Faby
- Members of the Decade
- W.O.D. 7.11.18
- W.O.D. 7.10.18
- W.O.D. 7.9.18
- W.O.D. 7.8.18
- W.O.D. 7.7.18
- W.O.D. 7.6.18
- W.O.D. 7.5.18
- W.O.D. 7.4.18
- W.O.D. 7.3.18
- W.O.D. 7.2.18
- July Athlete of the Month: Anna Chrulkiewicz
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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
6 comments:
930
Kevin h 17:06 (63/73/83/93/118)
Mary h 15:29 (45/50/55/60/65 and 5/10/15/20/25 du)
Emily g 14:00 (25/35/35/35/45, dua 1 min)
Keith 20:02 rx
Julie r 27:45 (55,60,65,70,85, 20/40/60/60/60)
Jonathan t 30:00 =)
6am 7am
Jeremy 15:05 (squat clean)
Justin C 14:44Rx
Jeff G 22:30 scale
Sean S 18:31 (125)
Meg O 5x10 (75#)
Dana D 16:04 (65-85)
Ellie 21:26 --
Laura Alt. 16:28 (55-105)
Kevin B 14:35 (125)
Jazmin 15:10 (65)
Anna 15:20 (85)
Dave B 19:29 (75-115)
Alex B 22:01 (65)
Colleen 19:03 (85) power clean
12:15pm
Carl 13:37 (womens RX)
Nikki 10:50 (75-80-85-95-100)
Susan A 15:22 (35-45-50-55-60, 20/25/30/35/40)
Randy 18:10 (75-95-105-115-115)
Tim H 16:52 (30-35-40-45-50 kg, 5/10/15/20/25)
Rich A 20:50 rx
Pete D 21:22 (95-105-115-125-135/ 20dua)
Kevin T 18:51 (75-95-105-115-120)
Matt T 19:45 (75/85/95/100/105, 10/15/20/20/30)
Courtney 24:00 (75/95/105/115/115 attempts)
Taylor 12:36 rx (+205)
Remer 16:45 (115-135-155-165-175)
Masters
10-8-6-4 clean
1:00 dua
Gigi 13:00 (35/45/45/47.5)
Poppop 10:25 (53/73/83/88)
Barb c 12:21 (35/35/40/45)
Terry j 13:16 (53/73/83/88)
430
Josh M 16:53 95-115-125-135-155
Collum 21:50 115-125-135-145-155/10/15/20/25/30
Mike m 21:00 cleans 75-85-95-105-115
Pam 18:37 65-75-85-95-105
Keara 20:27 44-55-65/20/30/40/50/55
Chip 19:03 95-105-115-125-135
Josh p 19:18 75-85-95-105-115
530
Adam 21:46 95-105-115-125-135 1/2 dubs
Brian Z :)
Matt d 21:09 55, dua
Mariana 18:45 55-65-75-80-85 1/2 dubs
Joe s 22:55 Rx 185 PR!!!!
Shawna 23:03 FS 65-75-85-95-115 1/2 dubs
630
Billy 13:55 (45-55-65-75-85/ 1min dua)
Caitlyn 21:50 (55-65-70-75-80)
Andrew m 13:20 rx
Jen c 15:01 rx
Mike c 19:38 (65-75-80-85-95)
Dan m 22:21 (75-95-105-115-125, 20/30/40/50/60) 130 pr!
730
Ravi =)
Mansoor 20:00 (su, 55-65-75-85-95(1) )
Neil d 14:22 (ladies rx, 5/10/15/20/25 cal bike)
Abby 13:20 (25-30-35-40-45, 1 min dua)
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