AMRAP 18 Minutes
12 DB Bench (2x35/50#)
12 Chest to Bar Pullups
200 Meter Farmer Carry (2x35/50#)
Quote:
“Success is not final; failure is not fatal; it is the courage to continue that counts”
– Winston Churchill
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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
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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:
6am
Larissa 4rds 20# bench, 25# FC
Alex 3rds bench from floor, 35#?FC
Subhan 3+16 pull-ups, 30# FC
9:30
Gillian 3+24+100m 20/25# banded
AImee 3+24+100m 35/25#
Julia 3+3 25/35# pull ups
Cate 3+22rx
Jackie 3+24 35# floor press pull ups 25#FC
Mary 3+24+100m 25/20# banded
Sarah B 3+24+50m 20/25# banded and ring rows
Yormen 3 35# banded
12:00
Meredith 3+24+50m, band, #25
Steph 4 #20/#25 band rom
Gina 3+24+50m, band, #25/#35
Shannon 3+24 Rx
Pam 3+24+100m, #25/#35
Carl 3+24+50m Rx
Keith 3+24+100m #35/#50, C2Bar rom
Bala 4 Strict Pull Ups Band/RR #25
4:30
Ben S 4 + 20 rx
Mike mit 3+24+ 50 M 45/25
Joe M 3+24 Pull-Ups/ 45/20#
Ethan R 3+24 +100 35/25#
Jeff P 4 rx
Bettie 3+24+ 150 RR 20/25#
Matty Bo 3+24 35/50 pullup
Eric 3+24+ 150 M 35#
Edwin 3+24 + 100 M 35# RR
Rich A 3+24 50# 40# FC
Grace 3+24 + 150 M rx
5:30
Seth: 3 + 24 RR
Danielle: 3 + 12 Pull ups and 25#
Tori: 3 + 12 Banded PU and 30#
Jess: 3 + 12 Banded PU and 30#
Andrew: 3 + 16 Banded PU and 35#
Danielle 3+24 pull ups
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