AMRAP in 20 Minutes:
2 Ring Muscle Ups
4 Strict Handstand Push-ups
4 Strict Handstand Push-ups
12 Dumbbell Lunge (forward or reverse step) (35/50#)
50 ft Handstand Walk
Quote:
"Friendship is like money, easier made than kept."
- Samuel Butler
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CrossFit Level 2 January 25/26th... at CrossFit King of Prussia
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Aimee Lyons
crossfitkop@gmail.com
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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:
Jess 5+9 Ring Pull thru/ HSPU 2 abmats/25#/HS shoulder taps
Subhan 4=1 Ring MU Attempts/ 50#/ wall walks
Alex 3 +9 Ring MU / 24" Box HSPU/ 50#/ 25' HS walks
Brennan 4 +18 Ring pull thru's/ 24" box HSPU/ 20# / 10 Half wall walks
9:30
Matt 4+16 rx
Em G 6+11 20#/trans/3AB / box walk around
Megs 6+6 5 WWIN/ 1.5 Ab/ 15# JMU
Jackie 5+19 JMU/ 5 WWIN 2 AB+ plate/ 30#
Eric 6 JMU trans 3 AB
Cate 4+18 rx
nooner
Dana H 5 rx
Evan Z 4 35#
Sarah B 5+16 bear crawl 20# push up 2 ab trans
Nick P 6+9 JBMU/ 5 wwin/40# box hspu
Pam G 5+5 hips to rings 25 ft abmat
Keith B 5+18 BW lunge
Meredith H 6+20 1 AB + plate 20# JBMU 5wwin
Shannon R 5+ 19 5wwin / 1 AB/ hips to rings
Edwin M 7 trans / 2 AB 5 WWIN
masters
AMRAP in 20
2 strict pull-up/ring row
4 push up
8 cal ski
12 lunge / goblet squat
Kathy 7+6 RR/Squat 26#
Terry 7+8 band PU/Lunge 12# DB
4:30
Jeff 8+2 RX
Grace 7+18 RX + Cart Wheel
Julia 5+2 RR&Support/1 Ab Mat SHSPU/25' Walk
Greg 4+25' RX
Yormen 4 Scaled
Kristen 5+12 Scaled
5:30
Rakshit 4+18 h2r/2Ab Mat/3WW
Erini 5+19 h2r/2 Abmat SHPSU 2 rnds 1 Abmat SHSPU 3 rnds/5 WW
Seth 6+8 RR&RD/60#Z Press/WW&Pike work
Ivette 5 Scaled
Jorge 5 Scaled
Sai 5 RR and Support/Z Press/WW
Sravanh RR and Support/z Press/WW
Jorge
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