Front Squat
2-2-2-2-2-2
Cash out:
AMRAP in 10 Minutes:
20ft OH Walking Lunge (65/95#)
10 Front Squats (65/95#)
2 Wall Walks
Quote:
"Hard work is an essential element in tracking down and perfecting a strategy or in executing it."
Charlie Munger
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CrossFit Level 2 January 25/26th... at CrossFit King of Prussia
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CROSSFIT KOP BLOG ARCHIVE
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2022
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January
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- 2.1.22
- W.O.D. 1.31.22
- W.O.D. 1.30.22
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- W.O.D. 1.28.22
- W.O.D. 1.27.22
- W.O.D. 1.26.22
- W.O.D. 1.25.22
- W.O.D. 1.24.22
- W.O.D. 1.23.22
- W.O.D. 1.22.22
- W.O.D. 1.21.22
- W.O.D. 1.20.22
- W.O.D. 1.19.22
- W.O.D. 1.18.22
- W.O.D. 1.17.22
- W.O.D. 1.16.22
- W.O.D. 1.15.22
- W.O.D. 1.14.22
- W.O.D. 1.13.22
- W.O.D. 1.12.22
- Unbroken Designs
- W.O.D. 1.11.22
- W.O.D. 1.10.22
- W.O.D. 1.9.22
- W.O.D. 1.8.22
- Forging Youth Resilience
- W.O.D. 1.7.22
- W.O.D. 1.6.22
- Upcoming Events 2022
- W.O.D. 1.5.22
- W.O.D. 1.4.22
- W.O.D. 1.3.22
- Skill Clinics and Open Prep
- Nutrition Tips
- 2022 Test Days at CrossFit King of Prussia
- W.O.D. 1.2.22
- January Member Spotlight
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January
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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
6 comments:
9:30
aimee 165
Cate 143
ABO 175 5 55# WW ROM
Jackie 195 17"box 4+12 feet 25 db death march 65# tp bpx
Gorday 210 4+5 65#
Mary 5+ 9 PVC Lunge air squat :30 plank hold
Erini 125 4+ 1 45# WW ROM
4:30
Mae KB to 20"
Karen 175
Mike Mit 145
Olan 205
Edwin 155
Jeff P 345 PR
Erin 165
Meg O 170
Samson 245
Kyle 305
Remer 290 PR!
Bella 145
Donna 145
Yes 145
Lenny 200
Ben 295 pr!
Randy 185
Jerry 145
partner cash out
1 wallwalk
plate carry
Squat
OH plate lunge
Masters
AMRAP in 8
10 front Squats
Lunge 32 ft
2 wall walks
Kathy 105 PR 3 + 10
Evan 165 PR! 4 + 10
Regina 85 PR! 3+12
Terry 80 4
Ina 90 3 (scaled)
Lee 85# 3+12
nooner
Dana H 200 PR! 5 rx
Carl B 265 PR 6 rx
Pam G 185 5 + 11 rx
Dana D 145 5 rx
Meg D 135 5 55#
Jess A 115 3 death march / goblet 35#
Trevor 205 4+1 65#
Meredith 180 PR 4 + 1 death march
Dave H 245 4 + 11 rx
Rich a 335 3 + 11 rx
Matty Bo 245 3+ 11 rx
Geoff 245 5 + 11 scaled
Remer 5 + 30 rx
Ryan S 4 + 25 rx
6 am
Laura 115 4 + 20 ft 45#
Shannon 115 4 45#
Mak 100 5 + 4 fs 55#
Elizabeth 195 6 + 20 ft rx
Hannah :)
Mark S 225 5 front rack + PU
Kate 165 3 + 8 FS / rx
Subhan 265 5 rx
Julia 165 4 + 10 ft rx
5:30
Sean F. 365 8 RX
Seth 245 5 75#
Bratty 105 PR 3 35#
Matt 140 3 65#
Danielle G. 175 4+10 RX
Marissa 195 5 RX
Danielle C. 135 2+21 45#
6:30
Greg A. 243 (265 for 1) 4RX
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