AMRAP in 20 Minutes:
500 Meter Row
40 Alternating Pistols
10 Hang Squat Snatch (75/115#)
Quote:
It is better to fail in originality than to succeed in imitation. – Herman Melville
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CrossFit Level 1 Seminar - June 29th/30th at CrossFit King of Prussia
CrossFit Level 2 Seminar May 11th/12th at CrossFit King of Prussia
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Aimee Lyons
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973.885.8728
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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
3 comments:
6 am
Larissa 2+44 piscale 35#
Kate C 2 + 15 piscale
Missy 2+13 piscale 45#
Subhan 3 +275 meters air squat muscle snatch
Mike S 2+20 piscale 53#
Mel W 3 + 41 rx
9:30
Cate 3 + 2 scaled pistols
Aimee 3+175 M 30/20/10 pistols
Dana H 3 + 380 rx
Em G 3 + 38 M 55# band pistols
nooner
Pete 3 + 58 m piscale
Rich A 3+36 rx
Pam G 3 + 46meters rx
Meg D 3 60#/piscale
Mark S 3+200 m 95 piscale
Geoff 3 + 1 10 dbsnatch 10 db ohs 20/20/10 pistols to ball
Jamie 3+250m Rx
Danielle 3+500+17 pistols, 20 pistols each rd
4:30
Lauren 3+433 65#, ROM
Joe S.3 ROM
Erin 3+24 RX
GregA. 2+ 43 RX
Julia 2+337 RX
Meg 0. 4+237 RX
Erika 3+24 55#ROM
Will 3+256 75# ROM
Alex 7u 3 65# 1 in plate
5:30
Gia 3 75AFS, ROM
Seth 3 95#, ROM
Baez 2+38 Ski, push-ups, push jerk
Rebecca 2+ 45 ROM
Max 2+520 35# R0M
Lil D. 27525 CO# ROM
Erini 3+297 45+ROM
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