Take 15 minutes to build to a moderately heavy Power Snatch
then....
AMRAP in 12 Minutes:
2 Power Snatch (105/155#)
4 Power Cleans (105/155#)
60 Double Unders
Quote:
"What we know often blocks us from what we need to see."
— Michael McKinney
skip to main |
skip to sidebar
Sign up for class here!
Click here to fill out our Waiver
Click here to register for special events and programs!
Shop Amazon Smile and give back to our non-profit program for at risk youth
Class Schedule
Sign up for class here!
CrossFit Level 1 Seminar - June 29th/30th at CrossFit King of Prussia
CrossFit Level 2 Seminar May 11th/12th at CrossFit King of Prussia
CrossFit Kids Schedule and Blog
Waiver
Click here to fill out our Waiver
Click here to register for special events and programs!
What's Happening at CFKOP!
Visit our websites!
Information for Members
CrossFit Kids
Our Location:
Support Steve's Club King of Prussia
Shop Amazon Smile and give back to our non-profit program for at risk youth
Athletes in Action, Click Here!
*Results are typical!
Follow the CrossFit Games
CrossFit Journal
CROSSFIT KOP BLOG ARCHIVE
-
▼
2021
(427)
-
▼
August
(39)
- W.O.D. 9.1.21
- W.O.D. 8.31.21
- Fall back into Fitness - ON-RAMP
- W.O.D. 8.30.21
- W.O.D. 8.29.21
- W.O.D. 8.28.21
- CrossFit KoP Updates
- W.O.D. 8.27.21
- W.O.D. 8.26.21
- W.O.D. 8.25.21
- W.O.D. 8.24.21
- W.O.D. 8.23.21
- NEW FALL SCHEDULE
- W.O.D. 8.22.21
- W.O.D. 8.21.21
- W.O.D. 8.20.21
- W.O.D. 8.19.21
- W.O.D. 8.18.21
- THE NEW FALL SCHEDULE STARTS 8/30
- W.O.D. 8.17.21
- Fall CrossFit Kids is BACK
- W.O.D. 8.16.21
- Barbells for Boobs
- W.O.D. 8.15.21
- W.O.D. 8.14.21
- King and Queen of Prussia 2021
- W.O.D. 8.13.21
- W.O.D. 8.12.21
- W.O.D. 8.11.21
- W.O.D. 8.10.21
- W.O.D. 8.9.21
- W.O.D. 8.8.21
- W.O.D. 8.7.21
- W.O.D. 8.6.21
- W.O.D. 8.5.21
- W.O.D. 8.4.21
- W.O.D. 8.3.21
- Athlete of the Month - Gia
- W.O.D. 8.2.21
-
▼
August
(39)
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
6 comments:
9:30
Mary 90 3+37 85# ostly Du
Shawn 125 5+1 105# (150 su)
Ben 155 6+2 135# 50#db cleans SU
Jackie 110 3+57 100# mostly Du
Jess A 85 4+1 80# singles and doubles
6:00
Subhan 135 6 @115
Danielle 110 4+52 @95
King 115 4+1@115
Sean deadlifts did work
Brian 155 6+1 @135
Julia did work/did work
Mark 155 4+1 @135
Greg 155 4+1 @ 135
Kate 105 5+1 skit
Caleb 95 6@ 95
Elizabeth 110 6+1 Rx
Mike S 85 4+1 @85 30du
Mike M 165 6+2 Rx
Favour 95 5@75
Bill 95 4@95 su/du
Hannah 105 7+1 Rx
Keith 205 4+6rx
Noon
Carl 170 5+6rx
Aimee 110 5 rx
Cate 110 3+1 rx
Sam 175 7+2 rx
Rich A 202 6rx
Megs 80 5+1 70#
Matt tax 167 6+3 135#
Meredith 95 6@85# singles and dubs
Ray (drop in) 135 3+54 135#
Alexis 95 5@85#
Leah 65 4+9 55#
Dana H 120 PR 5+1
Masters
30-20-10
Row
Slamballs
Double Unders
Gordy 10:30 25# bike
Terry 13:24 15#
Anne B 11:43 10#
Regina 10# DU technique practice
4:30
Dana D 80# 6+1 70!
Meg O 113 5+1 rx
Roberto 135 4 + 16 115#
Donna G 100 PR!! 3 + 46 90#
Taylor 175 4 + 20 Rx
Nat Dentist 60 PR! 4 45# 20 DUA
Greek Freak 90# 6+3 80#
Missy 65# 5+21 55# 20 Dubs
Post a Comment