AMRAP in 12 Minutes:
5 Burpees
10 Calories Ski
15 Dumbbell Bench (35/50#)
Rest 3:00
AMRAP in 12 Minutes
3 Wall Walks
9/12 Calories Air Bike
15 GHD Sit-ups
Quote:
“Competition is an ordinary performance on a special day.”
- Jonah Oliver
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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
4 comments:
9:30
Em 5+9 25#, 5+3 rom
Jackie 4+10 athletic burpee 25#, 3+12 rom
Rocco 4+8 rx, 4+8 sit ups
Erini 4+10 rx, 4 rx
Jamie 4+20 rx, 5+6rx
Larissa 4+7 25#, 4 rom
Leda 4+8 rx, 3 (7 ghd rom)
Mary 4+21 25#, 3rx
nooner
Shannon 5+3 rx/ 4+1 rx
Matty Bo 4+2 rx/ 2+16 rx
Gillian 4+23 20/15#/ 3 + 1 (1 ww)
Rich A 5+20 rx/ 4+3 rx
Pam 4 (12 db bench) 5 rx
Jill H 4+1 25#/ 3+18 rx
Evan 4+5 rx 3+8 rx
Jonathan 4+7 35#/ 4+3 4 push up+ 4 shoulder taps
Geoff 5+2 row 25# bench 4+ 3 sit ups 1 push up/6 shoulder taps
Masters
AMRAP in 10:
5 burpee
7 cal ski
9 bench
rest 3:00
AMRAP in 10
2 WW
6 Cal c2 bike
12 GHD
Kathy 4 15# / 3+6
Lee 5 15#/ 4+2
Terry 5+12 15#/ 5
Barb 4 20#/ 4+3 `1/2 GHD 1/2 AB mat
Lisa 4 15#/ 4
Fitness Gals at 3:00
Aimee 4+24 rx 3 + 25 rx
Lauren 4+5 30# 4 rom GHD
5:30
Kait B 4+5 (30/25#), 2 +2 (ROM WW & GHD)
Danielle G 3 + 27 (35/30#), 4 + 2 RX
Danielle C 4 (30#), 3 + 12 RX
Julia 4 + 5 RX, 3 + 14 RX
6:30
Steph 5 (20#), 3+ 1 (ROM WW)
Jorge 4 + 20 (25#), 3 + 15 (ROM WW & GHD)
Rakshit 4 + 22 (35#), 2 RX
Faith 4 + 5 (12#), 3 (ROM WW & GHD)
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