For time:
750 meter row
40 Toes to Bar
30 DB Deadlift (35/50#)
20 DB Hang Power Clean (35/50#)
10 DB Thruster (35/50#)
Quote:
"I'm not afraid of dying I'm afraid of not trying."
- JZ
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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:
6am
Mike S 10:52 rom and knee up 25#
Larissa 12:30 35#
Mark S 12:58 rx
Kev B 10:34 ghd
Subhan 10:04 40# push press
Jess R 13:50 25# front squat
4:30pm
Ben 12:43 RX
Julia N. 10:50 RX
Erika 10:58 25#
Greg A. 10:20 RX
Alex Tu 10:31 ROM T2B 35#
Taylor 10:16 RX
Emma 10:17 ROM T2B 20#
Meg O. 8:39 RX
Mae 10:11 Toes to apple 15#
Karen 10:09 25# 30 T2B
Freaky 10:06 RX
Remer 9:24 RX
LT 10:35 RX
5:30pm
Baez 10:43 RX
Rebecca 11:24 ROM T2B
Lil D 9:27 ROM T2B, 25#
Matt 11:18 ROM T2B, 35#
Shannon 11:43 GHD
9:30
Jackie 9:31 30 GHD 30
Mary 11:35 11 tab 29 ttp 25#
Erini 11:18 30#
Lauren 10:52 rom 25#
Jill 9:42 30 rom 25
noon
Pete 10:24 rx
Pam 8:08 GHD Sa thruster
The Natalie 8:45 V UP
Kevin 9:17 GHD
Meredith 9:57 rom 25
Dan 9:49 rx
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