AMRAP in 20 Minutes:
400 Meter Run
20 Knees to Elbows
10 Sandbag Cleans (100/150#)
Quote:
Follow your bliss and the universe will open doors for you where there were only walls."
- Joseph Campbell
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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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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
5 comments:
6am
Alex 3+16k2e c1 125
Brian 3+4SBcleans Rx
Chase 2+2SBcleans rom/125(15+5/rnd)
Jamie 3+10k2e Rx
Kristen 3+2SBcleans 75
Larissa 4+400m 50#
9:30
Dana H 3 rx
Evan Z 3+400 M c2 bike/100#
Julia 3+12 ROM GHD/ 75#
Steph C 3 50# 15 ROM KTE
Yormen 3 75# C2 bike/ 15 ROM KTE
NOONER
Shannon 3 + 200 M rx
Keith 3 C2 bike some AB mat
Dave H 3 + 200 M rx
Leah 3+ 400 M 50# SB
Jackie 3 + 870 M C2 bike ROM KTE 75#
Pam 3+8 C2 bike
Erini 3+ run + 2 ate
Freaky 3+ 200 m rx
Rich 3+400 m run (100#)
Masters
Kathy 2+19 (800m c2, 10kr, 50#)
4:30
Jeff- 3+ 400/20/2 RX
Grace- 3+400 T2B
McKenna- 3 (200m/sandbag scale/TTP)
Abby- 3+400/16 (ROM scaled sandbag)
Matt P- 3+ 400/20/1 (100lb)
Matt D- 4 +200m (100lb)
Graysen- 3+ 400/2 (scaled sandbag)
Edwin- 3+1000+20+5 (c2, ROM, 100#)
5:30
Seth- 3+ 1000/20 (c2/rom and ttp/125#)
Danielle C- 3 +93m (c2/rom/75#)
Rakshit- 3+50 (100#)
Mike- 2+200/5. (ROM/TTP/75#)
Eric- 4+75m (K2C/100#)
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