AMRAP in 20 minutes:
15 air squats
9 DB snatches, right arm (35/50 lb)
10 push-ups
9 DB snatches, left arm (35/50 lb)
Quote:
"Life comes from the earth and life returns to the earth."
-Zhuangzi
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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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CROSSFIT KOP CONTACT INFORMATION
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:
6 am
Brian 10+19 rx
Larissa 8+ 5 25# snake Rom Pushup
Mike 6+ 2 35 incline
9:30
Michael 6+ 27 35 snake
Kevin B 8 40#
Jackie 9+ 24 15 situps 44# KBDL
Jessie 7+20 25 snake
Subhan 5+20 40
Steph 8+ 23 2-# snake
John K 7 +15 snake 40
Shannon 8 snake
nooner
Freaky G 8+34 snake
Rich A (HBD) 10+15 rx
Becca :)
Grace 5+20 snake 20#
Pam G 9+34 rx
Matt Bo 6+39 rx
Jamie S 10+19 rx
Mark S 8+3 rx
Dana H 9+10 rx
Lenny 9 35#
Gordy 8 + 5 35#
Danielle G 9_+29 5 pushups
Ben 6+22 rx
Greg A 9 +28 rx
Max 7+16 40#
Keith 8+20 ROM
Aimee 10+ 23 rx
Taylor 8+17 rx
4:30
Erin 12+8 rx
Samson 7+31 rx
Meg O 10+23
Jeff 11+18 rx
Alex Tu 6 + 21 rx
Julia 7+26
Kev H 9+5 rx
erika 8+ 2 25 snake
Megs 7+38 rx
5:30
Baez 7+21 rx
Evan 9 + 3 35
Lil d 9+ 2 30 snake
Katie 7 25 snake
Newcomer 6+ 13 rx
Rache; 7+ 2 hang snake
Seth 6+ 42 40 hang snake
6:30
Ryan P 10 35 # rom
Dan 10+24 rx
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