For Time:
100/85 Calorie Row
75 GHD Sit-Ups
25 Bar Muscle-Ups
Quote:
"Success is the result of perfection, hard work, learning from failure, loyalty, and persistence."
- Colin Powell
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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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August
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- August Athlete of the Month: Matt Donnelly
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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
8 comments:
Jess m 17:06 bnd bmu swing
Kevin l 21:03rx
Matt d 17:53 1/2abm
Matt e 16:58 1/2abm bmu kip swing
Anna c 18:10 1/2 abm 25rr 15 pull up att
Laura s 21:05 rus twist jbmu
Raj 19:11 1/2abm pull up
Nikki m 17:44 100vup jbmu
5:15a
Kevin B 19:52 150abm/15BMU
Brian S 19:35 10BMU/13 strict PU
Sean S 23:24 rx
Theresa L 19:19 JBMU/ 1/2GHD+abm
Mike San 19:24 JBMU/ 1/2 GHD+abm
Jeremy D 14:53 Strict PU
Ben M 19:01 JBMU/ abm+ghd
Susan A 17:30 1/2 ghd/JBMU att
Kevin T =)
930
Taylor 17:05 rx
Anna l 13:51 rx
Joe c 19:54 (40 ghd, 35 ab)
Jeff h 17:50 (c2b/ pu)
Mary h 19:34 (c2b, 25 ghd)
Jackie 19:39 (c2b, 50 ghd, 25 ab)
Braden 15:56 rx
Abby 15:40 (35 ab, 40 rom ghd, band pu)
12:15pm
Sam b 15:25 pull ups abm
Pete d 16:13 50rr
Pam g 14:38 25strict pull
Jess a 16:53 pull-ups bnd/abm
Rich a 14:14 abm
Kevin h 17:49 Rx
Johnathan t . ? Bmu kip
Julia m 14:38 60cal, 26rkbs/ jpu
Cameron 18:45 pull-ups 1/2 abm
Matt t 18:10 50 rr
Andrew m. 13:10 RX
Joe s 16:52 Rx
Alona 22:19 band mu
Brian Z 18:10 Rx
Dana 18:52 150AB
Marissa 20:30 BMU Attempts
Jen c 16:04 ab
Noel 17:04 pull-ups
Cassandra k. 13:35 ab/pullup
Josh S 18:00 MU Attempts
Dan Oc 17:10 50 GHD/pullups
Mariana 15:36 ab/bmu Attempts
Steph C 15:61 1/2 ab/pullup&ctb attempts
JP 18:12 Rx
Shawna 18:31 10jmu/15 pullups/ab
330
Holly 14:45 (band pu, rom ghd)
Dave h 22:24 (12bmu+ 3 in warm up!)
Alex th 16:36 (25 ghd, 50 ab, jbmu)
Jenna 22:42 (10 bmu+ 2 in warm up!)
Meg o 15:00 rx
Lea 14:35 (abmat, 30 rr, jbmu)
Ina 17:33 (20 ghd, 55 abmat, 25 rr)
Nicole m 15:13 (1/2 ghd/ abmat, pu)
430
Ryan s 21:53 (50 ghd,25 ab)
Jilla 17:35 rx
Julie r 20:24 jbm
Erika 23:20 (jbmu)
Alex th 15:54 (40 ghd, jbmu)
Remer 20:45 rx
Mark sp 25:00 (8 bmu+ att)
Fayth 16:18 (sit up, pu/ pu att)
Possum 25:07 rx
Cal 19:30 (15 jbmu)
Vinnie 19:25 (40 ghd, 15 bmu)
530
Jeff p 17:25 rx
Caitlyn b 14:38 (40 ghd/ 35 ab, pu)
Kate 16:20 (35 ghd/40 abmat, c2ba)
Adam r 20:12 (16 mu, 40 ghd/ 35 abmat)
Greg a 20:15 (15 mua, 4+1 mu !)
Mike c 19:08 (20 ghd/ 55 abmat, 15 bmu/ pu)
Courtney 21:00 (20 bmu, 75 wb)
Dan 21:15 (15 bmu)
Matt b 17:17 (30 ghd/ 45 abmat, 25 rr, 25 rus swings)
630 is 530***
Julius 20:48 (sub air squat for sit up, RR)
Esra 19:48 (arm, pu)
Michael Roth 19:53 (1/2 GHD / 1/2 ABM, 7 bmu / 10 att)
Neil 19:38 (1/2 GHD / 1/2 ABM, hips to bar)
Missy 16:38 (1/2 GHD / 1/2 ABM, JPU)
Alex 19:06 (1/2 GHD . 1/2 ABM, 15 PU)
Dave 19:50 (30 GHD / 45 SBM, 10 bmuatt)
Alan 13:08 (75 cal ski, seated core engagement, 50 bar rows)
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