AMRAP in 20 Minutes:
30/40 Calories Air Bike
30 Deadlifts (155/225#)
30/40 Calories Row
30 Handstand Push-ups
Quote:
“Life is what happens when you’re busy making other plans.”
— John Lennon
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Aimee Lyons
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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
4 comments:
6 am
Shannon 1+62 Box HSPU 135#
Danielle 1+87 DP 125
Jamie 1+101 RX
Kate C 1+55 1AB
Julia 1+62 125
Sean 2+30 RX
Kurt 1+14 155 1ab
hannah 1+117 RX
Elzabeth 2+19 rx
Subhan 1+46 135
Mark s 1+92 165 15 HSPU
Aiee 2+6 RX cate K 1+60 RX
9:30
ALex browm 1+86 2AB
karen 1+69 2ab
dana H 1+77 RX
keith 1+102 165# jill h 1+ 72 2ab
noon
Pam G 1+110 1/3 HSPU AB
Rich 1+98 RX
meredith 1+69 2ab
jess a 1+79 DB 20 Press 95#
Sam bo 2+19 RX
Matt bo 1+70 3ab
carl 1+130 RX
masters 30/20/30/20
Gody 2+19 185 2ab
Terry 2+60 20 reps @ 105 3ab
Ina 2+47 20 reps @ 105 3ab
Kathy 2+40 95# 2ab
evan 2+10 125#
regina 2+52 95# 17" 2ab
4:30
Mike mit 1+64 154 3ab
Gym shark 1+105 rx
ben 1+74 DB pushups
Jeff P 2+6 RX
Kristen 2+15 (17" 2 ab HSPU)
Kyle 1+70 (7 hspu)
meg d 1+8- (135)
Donna G 1+55 2ab
John mc 1+74 205 stinkbug
Erin G 1+100 RX
Freaky G 1+74 1AB
Remer 1+82 RX
Yex 1+55 1AB
Meg O 2+14 RX
May 2+4 244 20 reps 95# ski
5:30
Randy 1+ 57 1ab mat
Joe S. 1+62RX
Jess 1+30 115# 2 ab mat
Chris L. 1+52RX
6:30
Greg A. 1+60RX
Tommy 1+73 2ab mat
Emma 1+92 105# 1ab mat
Marissa 1+60RX
Charlie 1+72 pushups
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