AMRAP in 18 Minutes:
3 Wall Walks
6R/6L DB Overhead Squats (35/50#)
9 Burpees
12 GHD Sit-ups
24 Double Unders
Quote:
"Don’t be afraid to do something you’re not qualified to do."
- Dan Carlin.
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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
CrossFit Level 1 Seminar 4/26-4/27 at CrossFit King of Prussia
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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.
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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:
6am
Mike S 2+14 10# WW ROM
Elizabeth 5+3 rx
Hannah 5+15 sit ups goblet squat
Julia 4+34 25# straight leg sit ups
Subhan 4 30#
Meighan 4+15 25#
Kristi 4+2 20# front rack WW ROM singles
Kate C 3+43 ROM GHD + WW
Sean 6+4 rx
nooner
Em G 4 + 38 25#
Rich A 5+3 rx
Mark S 4+15 25#/abmat
Jamie S 5+35 15#/ abmat/ weighted DU
Dana H 4+3 rx
Pam G 5 + 32 25#
Carl B 5 + 36 rx
Danielle G 4+11 rx
Meredith 4 + 42 su/15#
Geoff 4 + 3 (home scale)
Pete D 4+27 rx
Cate 5+1 33# barbell
Taylor 4+50 rx
Aimee 6 + 28 rx
9:30
Erini 4+64 10# singles rom
Jill 4+1 rom WW 20# goblet singles
Mary 4+2 sc PVC ohs/ ROM GHD c2bike
ABO 3+38 rom WW 20# 12 dubs
4:30
Meg O 8+8 rx
John Mc 4 30# SU Ab Mat
Joe S 4+6 rx
Randy 4+ 38 25#
Yex 5+12 25#
Alex Tu 3+15 25# FS
Freaky G 4+18 rx
Karen M 4+3 20# WW rom
Mike Mit 4 50# front rack SU
Jeff P 6+3 rx
Erin M 5+35 rx
Kyle J 5+11 goblet
Remer 5+7 rx
Dana D 5+26 front rack
Laura S 3+38 20#
Olan 3+48 25# plates under feet
5:30
Seth 4 WWROM 25# singles situps
Matt t 3+21 WWROM 20# situps
BEn B 3+44 25# (Ben tried dana)
Emma o 4 WWROM 15# situp singles
Nick h 3+8 25# singles situps
Baez 5 rx
Danielle c 4+15 sing;es 20#
Greg 4+23 rx
6:30
Steph 4+ 6 15#
Missy 3+36 15# 10 dubs
Evan Z 4+ 3 15# c2 bike for dubs
Meg o ---- 6+8 correction *
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