Five - 3 Minute AMRAPS:
3 Chest to Bar Pull-ups
6 Burpees
9 Thrusters (75/115#)
Rest 1:00
Quote:
"In the middle of a difficulty lies opportunity."
- Albert Einstein
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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
Jackie 2,1+9 1+9,1+9,1+9 60#
Mary 2,1,+13,1+12,1+7,1+3 35#
Cate 2+3,2+2 ,1,1+15,1+6 RX
12
Pam G 2+7/ 2 + 3/ 2+1/ 2+1/2 - band strict C2B
Max 2/ 1+10/ 1+9/1+9/1+9 - 95#
Dave H 2+3 / 1 + 16 / 1/1/1 Rx
Meg D 2+2 / 1+15/ 1+14/ 1+13/ 1+10 65#
Jess A 1 + 13/ 1+9 / 1+5/ 1+6/ 1+8 band 35#
Chris L 1 + 15/ 1+9 / 1/ 1+7/ 1+11 (95/45#)
Rich A 3+3/ 2/ 1+9 / 1+9 / 2 + 1 Rx
Pete D 2 / 1 + 14/ 1 + 12/ 1+13/ 1+14 Rx
Aimee 2 + 17 / 2 + 8 / 2+8 / 2+8/ 2+6 Rx
Taylor 2 + 2/ 1 + 13/ 1 +14/ 1 + 6 / 1+10 Rx
Geoff - Zoom - Chief 3/3/2+1/2+1/2+3 (135 HPC)
6 AM
Julia 1 + 14/ 1+10 / 1 +9 / 1+8 / 1+7 Rx
Elizabeth 2 + 14/ 2+8/ 2+4 / 2+2/ 2+1 Rx
Hannah 2+17/ 2+7/ 2+7/ 2+6/ 2+3 Rx
Brian S 2+10 / 2+7/ 2+7/ 2+6/ 2+3 Rx
Subhan 2 +5/ 1+9/ 1+12/ 1+9/ 1+9 rx
Ben M 2/ 1+11 / 1+9/ 1+9/ 1+9 banded C2B 95#
4:30
Dana D 2+6/ 1+14/ 1+14/ 1+12/ 1+12 Rx
Matty Bo 1 + 14/ 1 + 10 / 1+5/ 1+6/ 1+5 95# ROM C2B
Will 1+15 / 1+1/ 1+9 / 1 / 1+1 75 Pullups
Jeff P 3+3 / 2+3/ 2/2/2/ 2+3 Rx
Erin M 2+12 / 2+5/ 2+3/ 2/ 2+1 Rx
Yes 2+6/ 2+1/ 2/2/1+15 C2B attempts 65#
Renee 2+10 / 2+6/ 2+4/ 2+3 /2 55# band
Sean F 3 +5/ 3/ 2+8 / 2+11 2+12 Rx
Ben 1+10/ 1+9 / 1/1/1 95#
Joe S 2+3/ 1 + 13/ 1+9/ 1+9/ 1+7 Rx
Meg 0 2+13/2/2+3/1+15/1+14 Rx
The Natalie 2+6/2/ 1+14/ 1+11/1+12 Rx
Alex Tu 2/ 1+3/ 1+8/1+6/ 1+8 75 RS
Karen M 2+2 / 1+9/ 1+5/ 1+5/ 1 +7 (65#)
Ryan S 2+9/ 2+3/ 1+12/ 1+14/ 1+12 (95#)
Olan 2 / 1+7/ 1+6/ 1+6/ 1+4 95#
Kristen N 2/1+9/ 1+9/1+9/1+9 65#band C2B
Danielle G 1+16,1+15,1+16,1+15,1+15 band C2B
5:30
Freaky Greeky 2+4/2/1+14/1+12/1+9 RX
Emma 2+9/2+3/1+11/1+11/1+12 55#
Jamie 2+15/2+6/2+4/2+3/2+2 RX
Matt 2/1+3/1+2/1+2/1+12 50# kip swings
Mark 2+4/1+15/1+10/1+10/1+11 95#
Tommy 2+2/1+11/1+9/1+9/1+8
Jonathan 2+1/1+12/2/1+5/1+7 RX
Danielle C. 2+1/1+15/1+13/1+12/1+4 55# pullups
Randy 2+1/1+13/1+9/1+9/1+6 95#
6:30
Greg 2+3/1+14/1+14/1+12/1+10 RX
Missy 2+3/1+13/1+11/1+11/1+12 35# pullups
Steph C. 1+14/1+14/1+14/1+15/1+15 65#, pullups
Favour 2/2/1+19/1/1+11 kip swings, front squats
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