Front Squat
5-5-5-5-5
AMRAP in 5:
10 Front Squat (65/95#)
10 Push-ups
Quote:
"How can I begin anything new with all of yesterday in me?"
-Leonard Cohen
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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
CrossFit Level 1 Seminar 4/26-4/27 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
7 comments:
6:00am
Aashish 185 3+10 rx
Greg 225 🇵🇷 5+15 rx
Kevin 185 4+11 rx
9:30
Ina 90 PR 2+13 3 full + 78 snake
Katie 115 4+5 knee 55#
Julia 165 3+13 rx
Mary 105 3 55 incline
Jackie 3+15 SA press 25#
nooner
Kevin H 275 5+5 rx
Dana H 170 x5. 180 x4 4+18 rx
Evan Z 185 pr. 4 rx
Pam G 175 4+17 rx
Rich A 305 7+3 rx
Meg D 125 4+10 rx
Jill H 105 3+9 55#
Taylor 275 4+16 rx
Matty Bo 125. 3+10 65#
Gordy 190 4+11 (65#)
Masters (AMRAP in 5/ 5 FS/5 PP)
Kathy 70 5 35#
Gigi 35#. 6 15#
Linda 53# 3+5 15#
Terry 85# 6 33#
Alan K 85 # BS/ 5 + 2 55# BS
Lee 75#. 5+5 35#
Michele 11 # 5 to 17" box push up to bar
John Mc 175. 3 ROM PU
Karen 165 4+4 band PU
Erika 80 3+6 snake
Mae 125 to 17" box 3+5 33#
Yes 135 4+5 rx
Lenny 191 5 rx
Alex T 202 4 rx
The Natalie 175 4+18 rx
Erin 150 6+9 rx
Meg o 180 6+17 rx
Jeff 315 7+8 rx
Freaky G 135 5 snake
Remer 235 5+10 rx
Ernesto 215 5+5 rx
5:30
Matt T 185 4 75#
Shannie 165 5+2 snake
Danielle C 135 5+9 snake
Alex Brat 90 (95x4) 4 snake 55#
Emma 130 4+14 snake
Seth 225 4rx
Julia N 165 4+14rx
Baez 275 5+17rx
6:30
Colette 230# 7+5 sit ups
Ben 255# 4 rx
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