For Load:
Back Squat
3-3-3-3-3
Cash Out:
20/25 Calorie Air Bike
25 Burpees
20/25 Calorie Air Bike
Quote:
“Be not afraid of growing slowly; be afraid only of standing still.”
- Chinese Proverb
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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
CrossFit Level 1 Seminar 4/26-4/27 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
6 comments:
6am
Subhan 231, 5:25
Alex 275, 5:59
Brennan 165, 5:35
Brian 275, 4:29
Edwin 285, 4:26
Larissa 105, 6:32
Bill 75, 6:05 (15 burpees)
Kevin 245, 6:39
Aimee 188 5:46
Gavin 81
Gordy 115 x 10 7:10 ECHO
Mary 130 6:28
Jackie 190 5:46
Gillian 127.5 belt squat x10 5:27
Sarah B 125 7:40
Shannon 245. 4:12
Masters
(20 burpees in cash out)
Teresa 125, 6:54 echo
Kathy 75 (80x2) bench? 5:33 ski/incline push up
Lee 120 5:40 c2
nooner
Keith 345 5:17 echo
Greg A 265 4:10
Ryan S 215 5:18
Pam 205 4:20
Geoff 285 7:08 row
Yormen 235# PR 6:00
Chloe 175 4:38
Jen F 65 PR 6:00 15/20/15 reps
Abby 95 PR 6:07
Gent 235 safety squat PR 5:49
4:30
Jeff 385#/3:23
Adrian 301#/4:52
Karolina 125#/4:52
Nat 215#/5:04
John 205#/7:23
Matt D 224#/3:34
Freaky G 195#/4:53
Matty Bo 315#/6:20
Danielle G 205#
Grace 215#/4:04
Mike M 195#/7:50
Rich A 363#/4:33
Karen M 195#/5:48 C2
Trevor 301#/4:44
Korynne 195#/5:25
5:30
Seth 235# SB/6:20 (50 Air Squats)
Rakshit 308# PR!/5:26
Matt P 235#/5:35
Graysen 143# PR!/5:23
Tucker 255#/4:36
Steve K 115#/ :)
Sai 100# PR!! (2)/7:55 15/25/15
Sravanh 255# PR!/7:12
Lindsey 135# PR!/5:20
Chet 175# PR!/5:45
Steph 125#/6:43
Ulises 200#/5:28
Christina 100# PR!/7:45
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