AMRAP in 12 Minutes:
3 Ring Muscle Ups
10 Power Cleans (105/155#)
30 Double Unders
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"The amount of good luck coming your way depends on your willingness to act."
- Barbara Sher
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crossfitkop@gmail.com
973.885.8728
http://www.crossfitkop.com/
King of Prussia, Bridgeport
the greater Philadelphia area
Pennsylvania
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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:
5:15
Jamie 5+10, pu/dips
Mark 4+1, trans/ dips
Sean 4rx
Jeremy 4+3, Pu
Laura S 3+13, pu/dips,75,bike
Holly 3, pu/dips,85,DUA
Theresa 4+3, trans
Webb 3+10, JMU, 105
Brian 3+9, box rmu
Ben 2+37, trans, 125
Laura A 5+9, box rmu
Ellie 4+26, 95,trans
Christine 3,80,band pu/15 dub
Kevin 4+13, jmu,145
6am
Chip 4+6 burpee pus
Emily D 4,95,band pus/dips,20dubs
Jeff G 3+5, 75, band pus/dips, 15 dubs
1215
Dana H 4 (trans)
Keith B 3+41 (135)
Bridget 3+13 (tran, 15dua)
Dan C =]
Val C =]
Rich A 5+3 rx
Remer 5+8 rx
Kevin H 4+4 rx
Pete D 3 (135, trans+ dip, 15du)
Carl B 4+5 rx
Matt T 4 (115, 15du, trans/dip)
Tim H 3 (c2ba, 125, 10 du)
Masters
12min AMRAP
10 sit ups
10 pwr cleans
10 du
Ken 3 (45, 50 su)
Jack 5 (83, du/ su)
Steph V 4+10 (103, 60 su)
Mom 5+50 (35, 50 su)
Dad 5+11 (75)
Laurie 5+20 (35, 50 su)
Anne B 4+27 (50, 10 ski)
Ina 5+11 (60, 20 du)
Terry 4+ 13 (70)
7am
Anna 4 + 1 75#/4 cal AB/trans
JP 3 RMU attempt without false grip
Mike P 2+23 MU attempt
Danielle 4+28 trans
Matt D 2+23 trans/105
930
Lea 4+5 trans/85#
Evie 3+6 115 trans
Jenna 3 RX
Aimee 6RX
Cate 5+3 RX
Nikki 6+4 trans
Shawn 6 115# 8 dubs
Jackie 3+11 trans+dip
Mary H 3+33 trans+hold/90#
Sarah Weber 3 45# RR+dips
Emily G 4+6 65# trans+dip
Susan A 4+3 trans+85#
Noel 3+17 15 dubs
Villanova
Tyler 1+1 rx
Gabriella 4+1 (45, 15 du, pu/ trans)
Kira 3+13 mua
Ashley 4 (su, trans/ pu)
Bri 4 (pu/ dip, 75, 1 min dua)
Annette 4+3 (pu/ trans, 45, 1min dua)
Heather 5+11 (pu/ dip, 85)
430
Colleen 4+10 (trans/ pu)
Sam 4+4 (115, dua, jmu)
Regi 4+2 (85, trans/ pu)
Jilla 5 rx
Olan 3 (125, mua)
Tunde 3 (65, trans/ band pu)
Alona 4 jmu
Matt b 4+1 jmu
Donna 4+7 (90, trans/ band pu)
7:30 PM
Dave N 3+19 (trans, 125)
Neil D 3 + 4 (pu + dips)
Lucas 4+8 Rx
5:30
Joe S. 5+16 rx
Jeff P. 5+13 rx
Rohmon 3+1 95#/jrmu
Cory 4 20dubs
Micah 5+8 band trans
Erinn M. 4+9 85#/jrmu
Randy 4+9 rx
Shawna 3+7 trans/10 dubs
Merna 4 65#/trans/15 att
Dana 6 85#/jrmu
Matt E. 4+13 jrmu
Alex Th. 4+10 95#/jrmu
Rebecca 4+11 55#/trans/att
Braden 4+12 rx
Sam F. 4+10 jrmu/20dubs/125#
Vinnie 4 rx
6:30
Hannah G. 5+5 65#/trans
Hannah W. 5 55#/trans/dub att
Steph C. 4+5 85#/jrmu
Caitlyn B. 4+4 jrmu
Dan M. 3+8 135#
Chak 5+3 115#/jrmu/15 dubs
Phani 5 1-5#/trans/10 dubs
Karen S. 5 60#/jrmu/30su+dub att
The post was professionally written and I feel like the author has extensive knowledge in this subject. Thanks for sharing such a blog with us. Great blog, congrats!Crossfit insurance
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