TEST DAY - RECORD RESULTS
Squat Clean + 2 Front Squats
Sprint Cash out:
10-8-6-4-2 Squat Clean (65/95#)
2-4-6-8-10 Shuttle Sprint (20ft)
CLICK HERE to compare to 1.3.23
Quote:
“We don’t heal in isolation, but in community.”
― S. Kelley Harrell
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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
7 comments:
9:30
Colette 205
Jackie 145 5:36 rx
Mark 210 5:07 rx
Jill 110 5:56 rx
Mary 105 5:53 55
Shannon 165 4:14 rx
Octabious 185 7:50 rx
noon
Kristen145 3:30 rx
Pam 165 3:53 rx
Meg D 4:54 55#
Keith 275 3:21 rxish
Taylor 245 4:29 rx
The Nat 125 Power 3:17 (ski 1-5 power)
Evan 175 6:14 rx
Britt 120 PR 5:03 55
Dana H 180 4:48 rx
Matty BOh 205 4:34 rx
Rich A 285 3:28 rx
Geoff 135 4:52 75
Edwin 145 PR 5:15 75/95
Britt H 130
masters
Scott 25 # DB 4:50 15#
Lee 75 4:43 12#
Richard 42 4:55 10#
Mom 40 4:40 8#
Terry 80 4:34 15#
Kathy 80 5:20 12# DB
Lisa 70 (had to leave early)
Cash out:
10-8-6-4-2 DB Squat Clean
10-8-6-4-2 Shuttle sprint
6am
Missy 100 7:05 55
Larissa 80 5:26 55
Julia 160 4:51 Rx
Subhan 175 4:26 Rx
Jess W 115 5:36 Rx
Tori 110 5:33 Rx
4:30
Jeff P 315 3:05 rx
Karen M 115 4:56 rx
Freaky 135 4:33 rx
Ben 235 5:49 rx
Lauren 110 4:22 FS 55#
Joe S 265 3:50 rx
Leah 95 5:40 rx
Remer 245 3:17 rx
5:30
V 105 6:06rx
Bhargav 135 6:14 75#
Sarah C 115 5:45rx
ALex T 245 4:58 rx
DC 125 5:47 rx
Baez 275 5:26 rx
6:30pm
Seth 225# PR!! 3:46 sc
Jorge’s 135# 4:05 sc
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