For time:
200 Double Unders
100 Back Squats (75/115#)
800 Meter Run
Quote:
“The end of a journey means the start of another.”
-Anonymous
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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
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CROSSFIT KOP NUTRITION LINKS
CrossFit Videos-"Get inspired, leave your ego at the door!"
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:
5:15/6a
Holly F 15:48 75DU/55#
Mike S 27:15 150 DU/65#
Colin R 15:39 Rx
Mike C 20:32 75#
Dana D 14:15 Rx
Laura S 17:55 75DU/55# FS
Yex 16:28 75DU
Jamie S 12:00 Rx
Mark S 18:57 Rx
Christine R 14:33 65#/75DUA
Danielle G 15:34 Rx
Julia C 16:11 100DU/65#
Mike P 18:01 75DU
Mike M 15:32 Rx
Meg O 13:28 73#
Theresa L 14:18 50PP/50HPC @ 55#
Chip 19:30 95#
Anthony D 20:05 75#/400Su
1215
Josh mc 20:10 rx
Rich a 14:19 rx
Matt t 14:36 (75, 4min du)
Barb b 15:30 (400m, 35# rom, su)
Sam b 14:59 rx
Jessie 17:22 (60, 4min du)
Bridget 14:28 (50 du)
Carl 13:28 rx
Natalie 15:32 rx
Micah 15:53 rx
Masters
Anne B 17:32 (su, 35#, 1k row)
Pam G 14:56 (from rack)
Terry 15:00 (su, air squats, 2500m c2 bike)
Dianne Mc 17:20 (su, 70 squats at 35#, 800m row)
7am
Mak 15:13 120 DU
Anna C 17:00 200 SU/55#/25 cal bike
Rahmon 24:03 95#/120 DU
Manisha 18:05 60#
Ryan C 19:24 75#/200SU + DU attempt
Alex B 18:47 50DU/65#
930
Lea W 15:12 150 DU OH lunge 35#/2k bike
Evie 18:39 reverse lunge
Jenna 19:38 RX
Marissa A 16:44 RX
Jess A 19:31 SU+ DU attempt/45#/40cal bike
Jess M 15:35 40 cal ski/45#/1600m bike
Mary H 19:26 75 DU/45#
Gian 24:48 95#
Shawn W 19:50 30 DU/95#
Jill H 16:58 su/55#/200mrun+25 cal bike
Sydney H 20:28 100DU/55-35#/400m run
Em G 16:48 65#/300SU
Kevin B 14:57 95#
Ina 17:56 35#/100 DU
Jackie 20:18 75DU/65#
5:30
Jeff P. 14:02 rx
Andrew M. 15:28 rx
Randy 18:58 rx
Joe S. 12:45 rx
Samson 21:22 95#
Erinn M. 15:50 rx
Erin M. :)
Cherie 22:03 75reps@50#/300 su
Bhargav 21:40 75/300su
Sam F. 18:38 85/150 dubs
Ryan 24:02 65/300 su
Mary Rose 20:43 200 su/50reps@15#
Roberto 21:37 95#
Siva 23:29 75#/300 su
Victor 25:00 75reps@75#/400 su
Braden 16:52 rx
6:30
Lauren H. 22:46 75reps at rx weight
Matt E. 22:03 95#
Britt H. 20:40 100 DUA/75reps@65#
Colleen B. 15:07 rx
Terri Z. 16:42 200su/75reps@35#/400 m
Beenash 21:35 300 su/90reps@65#
Web 21:02 100 DUA/75#
430
Jilla =)
Sam mc 19:04 (95)
Mike m 22:22 (75, dua)
Donna g 20:28 (60)
Jeremy 15:58 rx
Tunde 22:15 (100du, 65, 400m run)
Sarah b 13:28 (15# to 17” box, du/ dua)
Lily 19:26 rx
Larissa 20:10 (80 du, 55)
Karen m 19:21 (75, 50du)
Dave h 21:52 rx
Matt bo 23:00 (95)
Subhan 24:17rx
Yazmine 23:45,35,100 dubs
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