For time:
10-1
Clean and Jerks (105/155#)
1-10
Box Jumps 24/30"
Quote:
"If you have to rely on yourself, you try harder, and when you try harder, you feel bigger."
- Margo MacDonald
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CrossFit Level 2 January 25/26th... at CrossFit King of Prussia
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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:
9:30
Jackie H. 15:02,95 cl,65 jerk,Stepups 20”
Patricia P. 17:33,55,20”
May T. 15:07,30 jerk,63 cl,20” Step ups
Tori C. 14:01,55,Stepups
Mary H. 15:58,75,20”
Jamie O. 18:37,55
Evil B. 14:14 Rx
Jess A. 15:22,65,20” Stepups
Nicole M. 16:35,85 cl
Ina S. 16:11, 115 deadlift,20”
Jenna K. 18:15 Rx
12:15 EXP
Pam G. 14:51,135 FS,35 left arm
Cal A. 17:51,135
Jonathan T. 22:00 Rx
Matt T. 16:04,105
Meredith H. 16:42,75,20”
Rich A. 15:12 Rx
Pete D. 20:25,125
Lea W. 16:10,85
Steph C. 16:04,65
Jessie S. 14:28,55
Villanova
Matt K 13:40rx
Cate G 15:07 73#
Mike M 16:15 75#
Mark M 16:45 115#
Madeline C 17:00 65#
Heather H 11:36 55#
Tyler K 17:18 125#
Frank M 20:02 135#
Albert 20:09 125#
630
Mike c 16:26 (105, 26”)
Mike r 16:36 (125)
Caitlyn 17:29 (75)
Mariana 17:58 (90)
Rob p 19:34 (115/95)
Chak 18:57 (115)
Phani 18:05 (105)
Gia 15:50 (70)
Trini 16:58 (35,20”)
730
Neil 17:40 rx
5:15
6:00
7:00
Kevin B 15:00 @125
Sean S 20:43 Rx
Mark S 25:04@135
Jamie S 15:41 Rx
Holly "5's" 14:30@70#
Kat 20:29@55#, 13"box
Theresa 19:03 Rx
Manisha 22:38@ 75#
Laura Smith 18:56@75#, 20"
Ben M 24:41@ 125
Jeremy 22:14@135
Jafet 16:58 Rx
Dana D 13:53@85#
Dung 16:05@70#, 24"
Jen H 16:13@45#, 20"
Brian S. 16:11@135
Matt D 16:16@ ??, 20"
Justin C 12:32, 50# dumbells
JP 17:08 Rx
Lukas 16:14@135
Mak H 16:16@95, 20"
Nikki 14:17 Rx
Lauren H 18:28, 20"
Kevin L 21:31@115
7am continued
Joelle 18:35@65#
Anna 15:30@65#, 20"
Esra 22:59 Rx
Mark Chua 15:32@115
Alex B 17:14@75#, 20"
Rahmon 22:08@95#
5:30pm
Greg 18:00 115
Marissa 19:36 rx
grace a 14:16 68
Matt b 18:45 135
Matt e 19:06 rx
Danielle 16:20 Rx
sydney 18:00 68
Tom h 17:44 115
Sarah J 17:07 73/20"
Alona 16:20 95
Cass 13:44 55
Austin 14:38 75 24"
shawna 15:58 65/20#
Erika R 16:24 65
Ryan S 19:58 105
Josh s 20:41 135
alex th 14:04 65/20"
4:30pm
Alicia 14:53 75
Keith 15:38 135
Terin S 16:28 145 35
Passum 13:33 rx
Karen M 17:35 95 sq cln (no jerk)
Jerry T 17:50 105/24
Nicole N 18:25 55
Alex Tu DNF
Cherie 17:45 60#
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