AMRAP in 20 Minutes:
2 Rope Climbs (15')
10 DB Bench (35/50#)
200 Meter Run
Quote:
"The greatest leader is not necessarily the one who does the greatest things. He is the one that gets the people to do the greatest things.”
-Ronald Reagan
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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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973.885.8728
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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
7 comments:
6am
Jamie 7+12.5 Rx
Dana 7+1 25
Alex 7 65 floor c2
King 7 35
Rich(drop-in) ______
Eric 6+2 2 pulls
Jess 6+15 5pu 30
Tori 6 30
Larissa 8+9 30/pu
9:30
Subhan (Birthday!) 5+1 6 strict pull ups
Cate 6+1 500m c2
Jackie 5+12 floor press
Megs 5+12 25# floor press 500m c2
Aimee 500m c2
Aimee 6 rds - 500 C2 bike
NOONER
Dana H 6+12 rz
Evan Z 6 rx
Shannon R 7+1 rx
Pam 6+12 rx
Edwin 7 45#
Rakshit 7 35#
Freaky 7 25#
Yormen 5 35# * first rope climbs* some strict pull-up / band
Dave H 7+2 rx
Matt Bo 5+ 1 rx
Masters
Gordy 6 35#
Deb 5+2 8 #/ C2 400 M/ 2 pulls
Terry 6 15/10# 1 rope climb
Lisa 6+11 12/15 # 1 rope climb/ C2 bike 400M
Lee 6 15# 1 15 rope climb
Richard 6+7 c2 bike 400M/ 15/20# pulls + foot hold
Kathy 6+2 c2 bike 400M 15# foot holds
Leah 7 (sc. 1 rope climb / 20#)
4:30
Jeff 9 rx
Julia 6+9 25#
Kristen 6+ 11 1 rope climb 25#
Grace 7+2 rx + MB run 14#
Ryan S 8+4 35#
Bala 6 1 rope climb 25# rom
Matt P 6+1 45#
Graysen 7+12 pulls 15#
Josh Mc 7+18 8 strict PU
Karen M 5+2 25# C2 bike
Mike Mit 5+2 30# c2 bike
5:30
Paresh 5+1 20# walk ups
Danielle C 5 25# 500m c2
Seth 7+2 60# walk ups 500m c2
Andrew 6+4 20#
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