Deadlift
7-7-7-7-7
Cash out:
AMRAP in 8 Minutes:
5 Strict Pull-ups
25ft Handstand Walk
Quote:
"To sum up what Mamba Mentality is, it means to be able to constantly try to be the best version of yourself." - Kobe Bryant
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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
4 comments:
9:30
Monica 125 5 banded wall walks
Kristen 155 4+5 banded 3 wall walk ins
Jackie 235 3+5 3 wall walk ins
Mary 165 3 (1 unassisted pull up/4 banded)
Nataliya 115 3 banded pull ups 3 wall walk ins
Noon
Edwin 225 7 banded pull ups 3 wall walk ins
Greg 315 5+5rx
Megz 155 4+1 3 wall walk ins
Nick 185 5+2 banded pull ups bear crawl
Pam 235 3+5+18ft rx
Freaky 225 5 twin 3 strict
Danielle 225 for 5 stellar wod
Trevor 275 6+ 3 rx
Evan 315 6 + 5 rx
5:30
Scientist 215
Kbay 153 5
Lil D 195
May 165
Julia 170, 3 band
Subhan 305 hex, 4+2 ww
Alex 325,5+4 WWI
Jess 145,5 band, WWI
Selby 315,5+2 HS holds
Larissa 135, 7+6 WWI
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