AMRAP in 20 minutes:
10/15 Calorie Row
10 Hang Power Snatch (65/95#)
10/15 Calories Air Bike
10 Deficit Handstand Push-ups (2/45# Plates - 4/45# Plates)
Quote:
“Things have a way of working themselves out if we just remain positive.”
– Lou Holtz
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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 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
Ben 3+28 DB Push up
Em 4+15 3 mats strict
Alex Brom 4 55# 1 mat
Jackie 3+30 3 mats
Jill 3+26 55# 2 mats
Noon
Dana H 2+35 rx
Aimee 4+30 rx
Carl 4+42 rx
Pam 4+7 cleans, sb
Mike M 4+25 rx
Ana 4+10 rx
Rich A 3 rx
Matt T 3+33 (3 def hspu/rnd)
Pete 3+39 rx
Danielle C 4+2 45# sb
Jess A 4+36 55# sb
Alexis 4+30 55# sb
Meredith 4+11 2 mats
Geoff 4+10 200m run 1 min dubs
Max 3 75# reg hspu
Kevin H 4 75# 5 dhspu
Cate K 4+35 rx
Denise 3+30 (1.5 in def)
masters
Anne B 6 - 5 HPSnatch 35# Pushup
Gordy 4 +5 65# 2 AB
Terry 4 + 14 3 AB 35#
Barb C 3 + 31 35# box HSPU 2 AB
Regina 4 + 20 15# box hasp 2 AB
Kathy 3 + 35 15# pushup
4:30
Kristen 5+20 push-ups 55
Jeff p 3+43 Rx
Matt bo 3+34 3ab
Sam bo 5+15 hspu
Donna g 4+10 55# 2ab
Dave h 4+22 1 ab
Natalie dentist 3+18 35# pike
Laura s 315 45# 2ab
Olan 3+40 3ab
Karen 4+20;55# 3ab c2
John Mc 3 scaled
5:30
Surya 3+25 30# pushups
Meg O. 5+31RX
Randy 3+26 1ab
Seth 3+25 seated press 30#
Greek Freak 4+25 1 1/2 ab
Emma 4+6 35#
Jonathan :)
6:30
Steph 4 55# hspu rom/stink bugs/pushups
Missy 4+8 35# hspu rom
6:00a
Danielle 4+33 SDP
Jamie 3+33 Rx
Mark 4+42 1ab
Mak 4 HSPU
Hanna 3+35 HSPU
Mike S 3+15 65 box
King 3+41 75 ab
Julia 5 55#x5reps C2 HSPU
Sean 5+40 Rx
Elizabeth 4+37 Rx
kate C 4 2ab
Subhan 3+2 2x45defecit
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