3 Rounds for time:
500 Meter Row
20 Pistols
20 Chest to Bar Pull-ups
20 Push-ups
Quote:
"Opportunity may knock only once, but temptation leans on the doorbell."
- Unknown
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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
CrossFit Level 1 Seminar 4/26-4/27 at CrossFit King of Prussia
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2019
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January
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- W.O.D. 2.1.19
- The Open- Registration and Info
- W.O.D. 1.31.19
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- Upcoming Kid's Classes
- W.O.D. 1.29.19
- Studio Saturday
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- Athlete of the Month: Jeff Paul
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January
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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
5 comments:
9:30 AM
Jackie H. 23:32,10 ctb
Mary H. 23:15,pistol rom,10 ctb,incline pu
Tori C. 22:25,box,band pu,
Larissa T. 23:28,ball,10 pull-ups,
Frank M. 19:28 Rx
12:15 EXP
Kevin T. 21:13 Rx
Tim H. 21:12,band,10 pull-ups,snake
Steph V. 22:24,box,band,incline
Rich A. 16:03 Rx
Jess A. 23:26,toe pistols, band,snake
Jen H. 22:39,box,rr,incline
Christine R. 24:18,ball,strict band ctb
Sid 23:00,mod pistol,10 strict pull-ups
Andrew M. 20:00,box,band
Pete D. 23:00,snake push-up
Subhan 23:00,box,10 ctb
Great workout and conditioning morning classes, way to get it in.
5:15
Todd W. 21:07 box, Ring Rows
Ben M 21:33 reg. pullups
Laura Smith 24:00 (banded pull-ups, scaled pistols)
Mike S 22:05 (scaled pistols, RR, inclined pushups)
Susan 23:53 banded
Theresa 20:00 Rx
Briana 23:08 Rx
Manisha 22:38 scaled
Anna L 16:12 Rx
Sean S 17:36 Rx
Jeremy 16:30 scaled
6:00
Laura Alt. 19:26 (regular pull-ups)
Dana D 19:33 Rx
Mike P 18:29 scaled
Kevin B 17:51 (pull-ups, pistols-right leg, Box left leg)
Meg O 19:38 (goblet squats)
Mark S 18:42 (pull-ups, 17" box)
Jamie S 22:13 (reg.pullups)
7:00
Lucas 18:06 (pole assist, 1/2 pull-ups half c2b)
Vinny 17:54 pole assist
Lea 18:59 (1/2 c2b, rom)
Julia R 20:38 (band, box 13", knee pushups)
Anna C 20:40 (band, box 17")
Joe C 23:32 (pull-ups scaled)
6:30
Matt D: 20:09 ROM PU
Nikki M: 21:11 RX
Liz :20:11 scpistol 15 pu 15 pushup
Greg A: 20:23 RX
Kim S: 18:05 scups 10 c2b
Brianna: 18:43 rr scpistol snake
Webb: 18:40 rr scpistol 10 pu
Ashley K: 19:09 sc
Michael C: 18:47 10 pu scpistol
Erik: 19:11 sc
Ashely M:18:23 scpistol, rr, box pu
Villanova
Lauren 17:46 (10 band pu, inc push up, toe pistol)
Matt K 14:14 rx
Tyler 14:45 pu
Annette 17:21 (toe pistol, rr, sn)
Gabriella 16:34 (toe+ box pistol, sn, rr)
Heather 16:21 (10pu, 10 pistol, inc pu)
Mike M 18:41 (band rom, toe)
4:30pm
Steve 22:38 ROMFA
Remer 16:18rx
Andrew M 11:45 FA/10StrictPull
Manny 24:29 FA
Alicia 19:50 FA/SN
Jill H 23:52 ROM/10C2b/SN
Sydney 25:44 Pistol/PistolAtt, Bndc2B
Nicole M 22:00 Box/Pull/SN
Rekha 23:45 box/jump/inc
Roberto 19:22 ROMPistol
Andrea 25:00 FA/Pull/Inc
Alex Tu 21:50 10C2B/Pu
Karen M 22:13 FA/Pull/Sn
Cherie 22:15 Box/BndPull/Inc
mark P 23:07 ROM/Pull
5:30pm
Alex Th 19:37 FA/Pull/SN
Shawna 25:53 FA/BndPull/Inc
Micah 18:55 FAROM
Sam F 20:06 FA
Matt B 23:18 FAROM/SN
Caitlyn 23:22 C2BA/INC
Kate S 22:11 1kbike/bndc2b/inc
Mike L 22:43 FA/bndpull
Alona 23:04 plate assist/Butterflyatt
Cory 18:54 Medball
Steph M 23:36 10C2B
Rahmon 24:18 FA/c2bA
Dan M 21:11 10Pistols/10C2B
FA=foot assist
inc= incline push up
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