AMRAP in 20 Minutes:
20 GHD Sit-ups
10 Dumbbell Forward Front Rack Lunges (35/50#)
50 Double Unders
10 Dumbbell Backward Front Rack Lunges (35/50#)
5 Bar Muscle Ups
Quote:
“Change your thoughts and you change your world.”
-Norman Vincent Peale
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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
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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
5 comments:
6am
Meighan 4+15 sc
Aashish 4 sc
Subhan 3+80 20#
Brian S 4 sc
Kristi 4+21 sc
Jamie 5+5 J bar mu
Mark 4+20 40# 8 spu, straight leg sit ups
nooner
Greg A 3+ 63 rx
ABO 3+27 (25# BMU slide)
Donna 4 (25#/JBMU/slider)
Pam G 4+8 2 BMU
Sam Bo!! 5 hips to bar ( first bar MU)
Remer 5+ 20 rx
Alicia 3+90 15#/band
Rich A 4+30 rx
Geoff 5+6 10 cal row/strict PU/25# DB)
Matt Bo 3+52 hips to bar 35#
John Mc 3+20 30# JMBU/SU
masters
AMRAP in 20
15 GHD situps
10 Fwd lunge
50SU or 20 DU
10 bkwd lunge
5 BMU Sliders
Kathy 3+25 BW/SU
Mom 3+75 (5# SU)
Lisa 3+3 10# SU
Terry 3+15 15#/12# DU
Lnda 4 12/10# SU
Lee 3+9 10# DU/20
Ina 4 12#/DU
9:30
Liz 4+16 15#/ rom :30 DUA
Erini 3+ 79 :60 dus/jbmu
Dana D 4+81 25#/strict PU
Jackie H 2+90 20# JBMU
Mary H 5 BW lunge/10 GHD/20 DU
Gianna B 5+30 ROM GHD 25# :30DUA
4:30
Kyle 4+10 c2b straight leg sit up
Karen 4+2 sc
Edwin 4+30 sc
Olan 3+1 sc
Alex Tu 3+4 weighted lunge 8 spu
Alex Th 3+90 3bmu
Cassandra 4 sc
Lenny 3+20 dub practice low bar trans
Jeff 4+93 rx
Erin 4+93 rx
Erika 4+5 12# rr/trans
Joe 4 sc
Meg O 5+15 rx
Mike Mitt 3+2 30#
Yex 4+20 30# bh2b
Kevin H 4+84 rx
5:30
Seth 4+20 sc
Gia 4 25# bspu dub practice
Emma 4+1 25# dub pract transition
Leah 4 banded bmu
Alex Brat 4 20# sc
Danielle C 4 sc
Baez 3 rx
Gabbi 4 sc
6:30
Steph C. 5 sc
Rebecca 3 sc
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