Front Squat
3-3-3-3-3
Cash Out:
For Time:
30-20-10 reps of:
Air Bike Calories
Back Rack Lunges (65/95#)
GHD Sit-ups
(time cap 12:00)
Quote:
Real leadership is leaders recognizing that they serve the people that they lead.”
-Pete Hoekstra
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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
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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:
Brian 245# 10:33 RX
Tori 95# 160 reps 55# /sit-ups
Jess 135# 150 reps 1/2 GHD 55#
Subhan 165# 150 reps 75#/situps
9:30
Josh 245 160rx
Erini 135 156 rom ghd
Katri 85 :40 plank holds DB 15# lunges
Jackie 175 151rx
Aimee 150 / 150 rx
Cate 150/ 160 rx
Mel 145/ 145 rx
Nikki Lunge 163/ 169 rx
masters
Gordy 215 12:02 65#
Terry 85 156 DB lunge 12#
Richard 63 12:02 ab mat bw lunge 20-15-10
nooner
Megs 130 150 BW lunge
Pam 185 11:41 rx
Edwin 235 11:47 AB mat
Rakshit 225 154 rx
Keith 225 10:5 7 AB mat
Alicia 100 155 DB lunge/AB mat
Karolina 80 146 AB mat 55#
Adrian 225 163 GHD ABmat
Leda 105 153 AB mat
Geoff 305 back squat 10:14 45 AB mat/ ROW
Freaky 145 152 RX
Trevor 255 168 rx
4:30
Jeff 315/8:46 sit-ups
Grace 195/ 11:03 RX
Matt 155/170 15#DBs
Graysen 90/136 (barbell)
Bala 125/130 ROM GHD
Shannon 185/ 10:47 RX
Yormen 165/150 (barbell, ROM GHD)
5:30
Seth 286/ 10:50 scaled
Danielle C 155/ 160
Danielle G 165/177 RX
Sai 63/ 102 sit-ups barbell
Sraven front box squats/ 160 sit-ups
Andrew 195/ 11:51 RX
Paresh 90/94 scaled
Greg 245/11:55 RX
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