All for time:
21-15-9
Squat Cleans (95/135#)
Ring Dips
rest 2:00
21-15-9
Deadlifts (155/225#)
Calorie Row
Quote:
"Things work out best for those who make the best of how things work out."
-John Wooden
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CrossFit Level 2 January 25/26th... at CrossFit King of Prussia
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- King and Queen of Prussia Heats
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- The 10th Annual King and Queen of Prussia
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- Athletes of the Month: Alex Thomloudis
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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:
Julia c 21:02 63 123 boxes
Larissa 23:33 53/103 ft box
Anthony :)
Kevin 19:45,115,185
King 24:24,115,165
Christine 18:15,79,115
Lily 15:35 DNF
Ellie 24:31,85, asst.ring dips
Mike 27:52,95,155,asst ring dips
Holly 24:36,65,135
Sean 23:33rx
Jeremy 19:45 115 sq clean
Rasean 21:51,95,115
Surprise Aimee! 16:50 RX
Cate 21:48 RX
Justin showed up and fitnessed :)
Ben 24:15,95,155 asst dips
Nikki 16:14 RX
Meg 19:03 RX
Sam 18:19, RX
Colleen 24:08, banded dips
Yex 19:41,65, asst dips
Jeff 23:30 sc.
Ellie P18:40,55,105,asst dips
Mike P 25:35 RX
930
Mary h 19:41 (75 pwr/125, toes on box)
Jackie 20:47 (85/135, 9-6-3 dips)
Anna c 21:19 (85/135, par)
Laura st 21:56 (25# hpc/55#, box dips)
Tori 22:07 (65/115, toes on box)
Caitlyn b 23:20 (85/135, band)
330
Jill h 22:28 (75, toes on box)
Mchugh 25:14 (115/185, toes)
Lea w 20:36 (12/9/6 dips)
Micah 20:18 rx
Donna g 22:27 (85/140, toes)
430
Matt d 22:16 (85/155)
Samson 20:56 (95/185)
Jilla 21:24 box
Keith 21:00 (to 21 cal row, coach )
Tommy 25:15 (65/95, 12/12/9 dips rom)
Matt b 26:34 (115, toes)
Karen m 25:35 (85, toes)
Mike m 26:06 (85/155)
Alex th 21:47 (85, toes)
Alex tu 25:53 (105/ 44 double kbs, box)
Olan 26:16 (95/215)
12:15
pete d 21:21rx
julie r 21:15 85 ftbox
bridget 22:42 85 115 rom
rich a 17:22 rx
remer 21:24 rx
barb b 19:58 35/55/boxdip
meredith 20:27 55/125/ft box
Masters (power cleans)
john b 15:49 53/103/pushup
eileen 18:44 30/50/pdip
laurie 16:46 35/55/ftbox
dianne 18:40 33/73/pdip
anne br 17:37 45/75/pdip
ina 20:33 53/83/pushup
terry j 17:18 53/93/ftbox
barb z 19:55 53/63/pdip
pam g 19:32 75fullsquat/155/pushup
5:30
Farrah 25:36 45/75
Andrew M 17:37 Rx
Jeff P 15:42 Rx inverted start
Josh S 27:18 Rx inverted start
Kevin Hain 19:39 Rx
Natalie 19:72 box
Erin M 20:58 band 85/115
Laura 20:24 85;155 feet on box
Randy 23:43 Rx
Erinn 19:35 85/115
Sam F 23:14 95/135 (9-6-3dead)
Dan M 25:08 105/185 ski
Raj :)
Beneath 23:56 95/55 box
Danielle 16:05 box
Dana 25:37 Rx
Joe S 16:12 Rx inverted start
Erika 20:46 115/65 inverted start romSquat
Jen C 21:39 box/bike
JP 19:19 Rx inverted start
Tom 18:33 Rx
Shawna 23:45 65/115 36cleans
6:30
Stephanie Mc 20:43 75/115 band
Stephanie C 21:38 55/105 band
Fayth 21:21 55/105 rom/boxsquat
Sarah 22:32 55/105
Lucas 19:37 Rx
Braden 18:39 Rx
Chak 26:00 105/185 band
Bahrgov 26:00 65/105 band hangSquatClean
Karen 21:20 65/105 feetonbox
Micheal Mc 25:20 75/155 box
Tyler 23:38 Rx
-Keith-
log yo shit out Aimee Lyons!!!
Missy 28:11 (55#c, 105# dl, band)
Alex 25:50 (75#c, band)
Mike Roth 24:02 (115# c, 185# dl)
Ro 29:59 (55# c, 105# dl, box dip)
PM Neil D 27:14 Rx
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