Back Squat
5-5-5-5-5
Cash out:
AMRAP in 10
3...6...9...12...etc
Pull-ups
Ab-mat Sit-ups
Back Squats (65/95#)
(from the floor)
Quote:
“Experience is a hard teacher because she gives the test first, the lesson afterwards.”
―Vernon Sanders Law
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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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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
Colette 265 18+31 rx
Missy 105 12+41 55 banded
Edwin 195 15+9 75 banded
Larissa 80 12+13 55
Rodd box squat 198 15+3 rodd stuff
Laura 80 9+46 55 rom
Mike s 125 65
Jill 105 12+31 rack
Julia 200 15+14 rx
Jackie 180 15 rx
Dana 135 safety 15+36 RR FS
Aimee 200 18 +1 rx+ chestie
4:30
Danielle G. 205 15+18 RX
Ben 345 12+28 RX
Erin 😀 21+13 RX
Jeff 365 21+18 RX
Yex 205 18 RX
Greg A. 245 15+45 RX
The Natalie 205 18+1 RX
5:30
Julia 210 12+30 RX
Baez 275 18+13 RX
Lil D 155 PR!!! 15+14 RX
Rebecca 150 12+40 RX
Edgar 205 12+30 RX
Rachel 271 12+30 RX
Dana H 210 -
noon
Meg o 213 21+1 rx
Gordy 265 15+41 75
Rich 350 21+15 rx
Dan 305 15+24 rx
Freaky g 165 18+6 rx
Lee 105 15 rr 55
Ina 110 15+3 55
Geoff 285
Remer 305 pr 18+47
Gianna 165 15+35 rr
Steph 100 15+10 rr
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