For Time:
20 Pulls on the Rower
15 Wall Balls (14/20# to 9/10 ft)
**Row until you accumulate 2000/1600m**
Quote:
It is not the strongest or the most intelligent who will survive but those who can best manage change.
- Leon C. Megginson
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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 BLOG ARCHIVE
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October
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- Athlete of the Month - Renee
- W.O.D. 11.1.21
- THANK YOU!
- W.O.D. 10.31.21
- W.O.D. 10.30.21
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- November 6th - Dudes and Dames Games
- W.O.D. 10.7.21
- DEKA STRONG
- W.O.D. 10.6.21
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- Athlete of the Month - Geoff Young
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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:
6:00 am
Ben m 18, 7 RX
Hannah 11:32 6+6 RX
Elizabeth 13:06 6+10 RX
Shannon 13:20 , 6 10#
Subhan 15:30, 3+12 RX
John k 14:18 4+12 RX
Briana 13:03 , 4+7 RX
Kate c 11:06 4+15 RX
Brian 11:53 4+8 RX
Mark 14:03 5+18 RX
Julia 12:05 , 5+3 RX
Jamie 12:18 , 7+7 RX
Sean F 12, 5+18 30#
Makayla 13:08 , 6+10 RX
9:30
Mary 12:39 10#, 10 WB
Cate 13:45 RX
Jill 14:12 RX
Em 14:41 RX
Jackie 12:26 12#
nooner
Dana H 11:44 rx
Gordy 10:12 1600 M 14#WB
Sam Bo 12:17 rx
Dave H 15:20 20 wb per round rx +
Rich A 12:00 rx
Pete D 13:11 rx
Denise C 13:20 rx
Jess D 15:06 rx
Matt Tax 13:08 rx
Aimee 11:43 rx
Taylor 14:20 rx
4:30
Ben 15:25 Rx
Will 20:06
Samson 16:38 Rx
John 16:55 Rx
Jeff 11:14 Rx
Erin 11:30
Kyle :)
Joe s 12:01 Rx
Freaky g 12:00 Rx
Karen 13:03 Rx
May 12:55
Mike m 13:45 16#
Renee 13:09 12#
Remer 14:56 30# ball squats
Yex 12:41 Rx
Alex 14:38 Rx
Olan 15:11 rx
6:30
Steph C. 13:30RX
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