For time:
30-20-15-10-5
Calories Assault Bike
10-8-6-4-2
Ring Muscle Up
Quote:
"Discipline is the refining fire by which talent becomes ability."
- Roy L. Smith
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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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March
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- W.O.D. 4.1.19
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- 19.5 and Final Results
- W.O.D. 3.26.19
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- W.O.D. 3.23.19
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- W.O.D. 3.21.19
- 19.4 Recap
- W.O.D. 3.20.19
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- Brunch and Brews
- W.O.D. 3.18.19
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- Girls on Girls X
- W.O.D. 3.14.19
- 19.3 Recap
- W.O.D. 3.13.19
- Movement Improvement Workshop
- W.O.D. 3.12.19
- W.O.D. 3.11.19
- Booty and Beauty Workout
- The Maltz Challenge
- W.O.D. 3.10.19
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- 19.2 Recap
- W.O.D. 3.6.19
- KOP Barbell at the American Open Series1
- W.O.D. 3.5.19
- W.O.D. 3.4.19
- Winter Weather Update
- W.O.D. 3.3.19
- W.O.D. 3.2.19
- Athlete of the Month: Lea Walsh
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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
7 comments:
7am
Matt d 12:45 trans and dip
Lea w 12:22 trans and dip
Joe c 18:15 Rx
Anna c 14:11 trans and dip
Christine r 15:58 trans and dip
JB 15 cal AB stop
Karen S 16:40 trans and dip
930
Cate 15:48 Rx
Aimee 17:19 Rx
Jackie 15:25 23 trans and dip
Mary H 16:24 trans and dip
Kevin H 14:20 Rx
Shawn W 12:24 trans and dip
1215
Carl 16:56 rx
Keiko 14:40 (rr, push up)
Micah 14:47 (mua)
Cal 16:30 (mua) first mu!!!
Nicole r 14:50 (par pu, sc)
Bridget 16:56 jrm
Subhan 18:11 trans
Pete d 17:57 rx
Masters (mu trans)
Mom 21:46
Dad 15:26
Steph v 16:11
Marcia 21:30
Dianne 22:50
5:15a/6a
Laura S 18:49 trans+dips
Holly F 16:35 trans+dips
Jeremy D 15:25 modified strict MU
Kevin B 16:15 modified Strict MU
Theresa 15:58 trans+dips
Anna L 16:37 Rx
Sean S 20:27 Rx
Mark Sp 12:53 Str Pull Ups
Jamie Sp 16:03 trans+dips
Colleen 13:30 trans+dips
Jeff G 16:30 trans+dips
Nikki M 18:03 modified strict MU/MUA
Neil 16:02 1/2 Pu/1/2 dips
Kim 19:13 Banded PU/Push ups
Yex 16:29 banded PU/ box dips
Vinnie: 13:58 (1/2 MU)
Roberto: 19:?? (1/2 MU)
Jenna: 18:59 (3-3-2-2-1)
Donna: 13:53 (BSPU)
Andrew Mc: 13:05 (BSPU)
Jilla: 19:46 (8-6-3-2-2)
Rich A: 13:59 rx
Jess A: 18:00 sc
Rahmon: 13:52 (5-4-3-2-1 JMU)
5:30
Erin M. 16:40 jrmu/ box trans
Erinn M. 15:54 jrmu/box trans
Merna 20:10 trans
Alex Th. 15:57 trans box
Sara W. 21:06 trans
Bahrgav 18:30 trans
Farrah 16:28 trans 20-15-10-5-5 calls
Matt B. 16:17 jrmu
Rekha 21:00 trans
Remer 13:04 rx
Sam 12:59 rmua/ dips
Andrew M. 9:32 rx
Jeff P. 11:30 rx
Michael C. 14:20 trans/dips
Joe S. 13:11 rx
Webb 14:55 jrmu
Laura A. 19:49 rmua
6:30
Braden 14:24 rx
Dan M. 17:02 rx
Sara J. 16:17 trans
Rebecca K. 17:45 trans
Steph C. 16:23 jrmu/dips
Trine 19:59 trans
Erika R. 14:30 trans/dips
Natalie 14:57 box trans/jrmu
Caitlyn B. 13:07 jrmu/dips
Erik F. 12:10 trans/erg bike
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