Front Squat
5-5-5-5-5
Cash out:
AMRAP in 8 Minutes:
8 Ring Dips
8 DB Front Squats (35/50#)
16 Double Unders
Quote:
"The will to succeed is important, but what's more important is the will to prepare." - Coach Bobby Knight
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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:
6:00
Bill 165, 3+15RX
Brian 205, 4+8RX
Bryan 245, 4+8RX
Julia 125, 5+2 BD
Larissa 80, 3+8, 25#
Subhan 215, 3+2RX,shoeless
9:30
Sarah 95, 4+18, box, dub practice, 20#
Lee 85, 5, box, 12#
Monica 90, 8+1, Box, 25#
Eric 185, 4+16, BD,40#
Erini 130, 5+2RX
Philip 165, 4, BD, 35#
Aimee 140, 5+2, 25#
Gillian 125, 4+26, 50SUs, BD, 25#
Mary 105, 4+28, Box, 15#
Colette 235
Jesse 145, 4+16, Box, 25#
9:30
Dana 176, 5+5RX
Gordy 205, 4+5, 35#
Jackie #170, 5 Rounds DU & 20s
Pam #175, $+5 &25s
Taylor #297 PR!, 3+5 & 4cal SKI
Liam #155, 3+8 &Box Dip 30s, 30SU
Keith #275, 5+2 Rx
Shannon #175 3+10 & Band
Meredith #145, 5 Box Dip, SU & 25s
Edwin #195 PR!, 7+15 Box Dip and 40s
Rich #315, 6+16 Rx
Geoff #245 BS, 4 Box Dips, DU Att,25s
Ryan #205, 4+19, 40s
Jackie #170, 5 Rounds DU & 20s
Pam #175, $+5 &25s
Taylor #297 PR!, 3+5 & 4cal SKI
Liam #155, 3+8 &Box Dip 30s, 30SU
Keith #275, 5+2 Rx
Shannon #175 3+10 & Band
Meredith #145, 5 Box Dip, SU & 25s
Edwin #195 PR!, 7+15 Box Dip and 40s
Rich #315, 6+16 Rx
Geoff #245 BS, 4 Box Dips, DU Att,25s
Ryan #205, 4+19, 40s
Masters
Richard 60#, 4+8 (box dips, 10#, su)
Kathy 100# safety bar, 4+2 (ring rows, 12#, su)
Mae 93#, 5 (band, 15#, su)
4:30
Matt P 165 5+ 16 35#
Grayson 63 5 singles 15# BD
Matty Boh 225 4+ 2 band
JPJR 315 7 rx
Grace 175 5+ 3
Danielle G 165 5 + 16 box dips
Smutek 245 5 + 8 rx
Freaky G 135 6 + 8 Box dips
5:30
Jamie 205 5 + 16 banded
Greg 235 PR 4 + 4 rx
Sandra 100 5 singles box dip
Seth 220 5 + 16 singles 35# box
Scientist 187 6 + 1 negatives
Nick 135 6 30# box singles
Tori 95 4 + 8 25# attempts box dips
Jess W 125 4 + 15 Box dips 25#
Steph 100 5 BD 20#
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