TEST DAY - RECORD RESULTS
1 RM Clean and Jerk
then....
"Annie"
50-40-30-20-10 reps of:
Double Unders
Sit-ups
CLICK HERE to compare to 3.8.22
Quote:
Victory is sweetest when you’ve known defeat. – Malcolm S. Forbes
skip to main |
skip to sidebar
Sign up for class here!
Click here to fill out our Waiver
Click here to register for special events and programs!
Shop Amazon Smile and give back to our non-profit program for at risk youth
Class Schedule
Sign up for class here!
CrossFit Level 2 January 25/26th... at CrossFit King of Prussia
CrossFit Level 1 Seminar 12/21-12/22 at CrossFit King of Prussia
Waiver
Click here to fill out our Waiver
Click here to register for special events and programs!
What's Happening at CFKOP!
Visit our websites!
Information for Members
CrossFit Kids
Our Location:
Support Steve's Club King of Prussia
Shop Amazon Smile and give back to our non-profit program for at risk youth
Athletes in Action, Click Here!
*Results are typical!
Follow the CrossFit Games
CrossFit Journal
CROSSFIT KOP BLOG ARCHIVE
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
9 comments:
9:30
Aimee 148 6:15 rx
Julia 165 C&J 170 clean PR 7:04 PR RX
Erini 75 7:42 :30 dubs
Kev B 155 6:35 rx
Steph 100 7:35 rx
nooner
Dana H 170 7:33 rx
Dana D 85/ 130# clean 6:38 rx
Katie F 90 8:37 SU
Mark S 207 7:20 rx
Jamie 165 5:57 rx
Taylor 254 8:45 rx
Matty Bo 205 8:11 rx PR!
Em G 120 7:12 rx
Evan Z 185 pr! 8:50 wiffles
Geoff -- 12:15 rx PR!
Dan 245 :)
Dave H 225 9:42 rx
Pam 155 7:12 rx
Carl 265 6:38 rx
masters
25-20-15-10-5 reps of:
DU/Situps
Mom 37.5 5:48 (SU 50-10)
Regina 35 4:44 (SU 50-10)
Lee 75 6:03 rx
Terry 75 6:38 rx
Lisa 55 5:57 SU
Ina 70 5:10 rx
I believe I was at the Master Class today? LOL - Alan
Alan K
25-20-15-10 SU/Situp + 5 C+J 16:15 35#
4:30
Jeff 305
Lenny 165
Erin 155
Ryan 185
Mike Mit 175
Keith 245
Edwin 125
Greg A 231 PR!
Joe S 205
Alex Tu 185
Karen M 125
Meg O 170
Mike Remer 245
Natalie 155
4:30 Annie
Jeff 8:00 with Cramp!!! rx
Lenny 11:40 PR RX
Erin M 6:31 rx
Ryan S 7:09 rx PR
Mike Mit 8:40 su
Keith 9:00 rx
Edwin 8:40 su
Greg A 8:18 rx pr!
Joe S 7:54 rx
Alex Tu 5:59 rx
Karen M 8:05 su
Meg O 5:34 rx
Remer 5:55 rx PR!
Natalie 6:56 pr
5:30
Rebecca 100 pr! 10:16 rx
Seth 215 PR! 8:15 40-30-20-10-5
Julia N 175 PR! 6:55 rx
Baez 275 PR! 10:44 rx
Danielle C 105 PR! 8:17sc
Erica 80 9:04 sc
Mel 185 PR! 6:59 rx
6:30
Ben 215 :)
Matt T 130 9:45sc
Emma 105 PR! 10:53 sc
6:00
Subhan 115 MC+PP 8:19(10-2 c2 cal)
Laura s 95 8:20 tuck hallow 1/2 du
Aashish 185 8:23 rx
Mike S 115 16:32 rx
Kate C 145 7:43 rx
Shannon 125 12:06 su
Brian S 225 9:51 rx
Michael C 155 9:30 rx
Post a Comment