Take 15 Minutes to build to a HEAVY 2 RM Deadlift
then...
"Christine"
3 Rounds for time of:
500 Meter Row
12 Deadlifts (body weight)
21 Box Jumps (20/24")
Quote:
No matter how hard the past, you can always begin again.
-Buddha
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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
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- 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
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- 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
7 comments:
6
Kristi 115 13:33 75# 17"
Julia 205#
Kate C 205 12:43 125# stepup
Greg 309 11:05 rx
Mike s 215 15:27 135# 20"
9:30
Jackie 275 14:01 165 # stepup
Yex 225 11:37 rx
Roberto 345 11:44 rx
Pam 245 12:24 rx
nooner
Meg D 205 16:07 17"/20"
Alex Brom 280 PR! 14:36 125#/ 17"
Rich A 370 11:11 rx
Jamie S 325 11:17 rx
Mark S practice 14:45 rx
Dana D 215 12:39 rx
Meredith 275 15:00 155 step up
Pete D 335 11:54 rx
Geoff 365 11:12 (step ups)
Masters
Lee 125 17:55
Regina 145 16:16 85/105# (2 plates)
Barb C 115 15:52 400 M row 6/12 155#
Evan 265 18:42 155#
Alan K 205 15:55 135# 1 plate
Ina ---- 15:57 16" run 90#
4:30
Keith 365 13:00 rx
Lenny 315 13:32 rx
Jeff P 455 8:39 PR! rx
Erin M 225 PR 11:15 pr rx
Donna G 215 13:50 125#
Remer 395 8:50 PR rx
Marissa 255 12:18 rx
Randy 365 11:52 rx
Freaky G 225 13:33 rx
Sam bo 475 10:49 rx
Kyle J 415PR!! 10:56 rx
Olan 365 13:34 rx
6:30
Emma 210PR! 13:41rx
5:30
Alex Tu 335# 13:38 rx
Alex 165# PR!!
Seth 395 15:13 225# step ups
Alex time 14:49 65#
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