TEST DAY - RECORD RESULTS
Shoulder Press
5 RM
Cash out
AMRAP in 12 Minutes:
8 Toes to bar
12 Pistols
14/16 Calorie Row
Quote:
“Small progress is still progress.”
-Anonymous
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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
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
Jackie H back squat 165 4+27 c2 bike vups
Em G 65 5 rom ttb rom pistol
6am
Mark 125 4sc
Subhan 145 3+12 PiScale
Jamie 95 KR goblet
Julia 75 4@85 4?13 Rx
Kate 90 4+23 KR/shrimp squat
Missy 65 4+4 shrimp
Brian 175 5+8 sc
Mike 80 4+7 shrimp
Tori 60 4+5 KR shrimp
Jess 75 4+6 KR shrimp
Larissa 50 shrimp
Kristi 53 4+6 KR shrimp
5:30
Joe S 135 4+8 rx
Julia N 85 3+16rx
Meg O 88 6+18rx
Danielle C 70 4+23 rom
Matt Th 115 5+9 shrimp rom ttb
Seth 165 5 shrimp rom ttb
Baez 165 4+23 rx
Theresa 50 4+20 rom shrimp
Rebecca 75 5 rom
4:30 PM
Keith 115. 5+2 rom pistol
Remer 135. 6+2 rx
Meg D 75. 4+21 shrimp
Freaky 70. 5 rx
Lauren T 65. 4+20 box pistol 13"
Mollyu 80. 3+26 rom pistol
Caitlyn 65. 4 rom ish
Erika 70. 4+20 shrimp
Leah M 65. 3+11 8 pistols
Sarah B 65 4+30 rom/ shrimp
Alex Tu 125 3+33 shrimp
The Nat 85. 3+25 12 TTB rx +
masters
Shoulder press 5 RM
AMRAP in 12
6 TTB
10 Pistols
12 Cal Row
Alan 45. 4 8/8/8 Ski/PP/RR 15# DB
Terry 60 4+16 17" box pistol
Kathy 55. 3+6 box ttb pistol 20"
Richard 36 3+19 box ttB squat to 17"
Lisa 60 3+16 rom TTB
Eileen 35. 4 rom ttb pistol
Gordy 105. 5+6 rx
Aimee 82.5. 5 rds - 8 ttb/12 ghd/12 cal ski
nooner
Dana H 105. 5+8 rx
Carl B 155. 6+10 rx
Evan Z 125 5 shrimp
Matty Bo 155 4 shrimp
Dave H 125 5+3 rx
Meredith H 80 5 (15") box RoM
Jill H 75 4+28 rom shrimp
Sydney 65. 4+24 shrimp rom
Pam G 85. 5+13 rx
Shannon 5 4+17 ball + plate
Max 105 5 shrimp
Geoff 130 x5 bench 4+4 shrimp
6:30pm
Ryan P 105# 4+6 sc
ABØ 70# 4+29 sc
George 90# 5 sc
Rachel 85# 3+13 rom
Erini 70# 5+10 TTP
Me: 110#
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