AMRAP in 20 minutes:
2 Ring Muscle-Ups
4 Parallette Handstand Push-Ups (4/7")
8 Kettlebell Swings (53/70#)
Quote:
“You can never cross the ocean until you have the courage to lose sight of the shore.”
– Christopher Columbus
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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
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
6 comments:
9:30
Sofia 12 trans/box + 1 ABmat/ 35#
Mary 8+4 trans / abmat/35#
Jackie 14+2 rr/box hspu/35#
Evan 5+4 1 RMU/4" parallette/53#
Cal 8 JRMU/hspu/pu/70#
Ana 8 +2 trans 3 abmat/44#
Jill H 11+2 5 rds-2AB/then pushups/35# trans
6 AM
Larissa 111 JRMU/ 2 AB/35#
Brian 10+2 JRMU
Subhan 7 1 RMU/HSPU/53#
Mark 10 JRMU/ 1 ABmat 53#
Jamie 9+13 JRMU/HSPU
nooner
Pam G 10 +4 trans/hips to rings/2"deficit
Rich A 8 + 4 rx
Meg D 9 3" plate deficit/trans/44#
Pete 7 rx
Erini 7+8 44#/2 AB/trans/hips
Geoff 13 pu/dipx3/ push ups 53# russian
Dana D 7+34 (aimee custom wod )
Aimee 11 +1 rx (4.5")
Taylor 7+1 (2" plates)
4:30
Freaky 9 jumping 1 ab
The Natalie 6 jumping 1.5 ab
Jeff 10+ 3 rx
Karen 13+10 box dips 44# Rom
Erika 12+ 8 box dip kickup
Alex Tu 7+ 5 1 ab 53
Erin 16 BMU HSPu
Lauren 7 MU attempts HSPU
Julia 9 jumping
Will 10 + 12 sc
Mitter 9 middle school scales
5:30
Baez 13+ 5 pushups and strict pullups
Lil D 11 + 2 jumping 2ab 44#
Katie 13+ 6 jumping 35 1ab
MT 12+ 1 jumping 2ab 35
Seth 10+ 2 transitions DB to pushup
Shannon 10 + 2 box dips pushups
Julia N flat HSPU hips to rings
Greg 9 + 2 rx
Emma 9+ 7 transitions kickups
Kev 10+ 3 rx
6:30
Jess W 8+ 5 transitions 35#
Tori 8+8 transitions kickups 35
Pramit 10 (sc)
Dan 6+ 5 rx
Sarah 7+ 6 scaled 35#
Ryan Per 7+ 14 jumping 1 ab 26
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