7 rounds for time:
3 Power Cleans (115/165 lb)
12 Wall-ball shots (14/20 lb) (9/10 ft)
200 Meter Run
Quote:
“Resilience is, of course, necessary for a warrior. But a lack of empathy isn’t.”
—Phil Klay
skip to main |
skip to sidebar
Sign up for class here!
Click here to fill out our Waiver
Click here to register for special events and programs!
Shop Amazon Smile and give back to our non-profit program for at risk youth
Class Schedule
Sign up for class here!
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
Waiver
Click here to fill out our Waiver
Click here to register for special events and programs!
What's Happening at CFKOP!
Visit our websites!
Information for Members
CrossFit Kids
Our Location:
Support Steve's Club King of Prussia
Shop Amazon Smile and give back to our non-profit program for at risk youth
Athletes in Action, Click Here!
*Results are typical!
Follow the CrossFit Games
CrossFit Journal
CROSSFIT KOP BLOG ARCHIVE
CROSSFIT KOP NUTRITION LINKS
CrossFit Videos-"Get inspired, leave your ego at the door!"
CROSSFIT KOP CONTACT INFORMATION
Aimee Lyons
crossfitkop@gmail.com
973.885.8728
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
7 comments:
6am
Subhan 15:35 110#/ 8 shuttle runs
Brennan 16:07 115#/ 14# WB/ 8 shuttle runs
Larissa 17:31 65#/ 8ft target/ 8 shuttle runs
Shannon 13:40 8 shuttle runs
Kevin 16:50 135#/ 8 shuttle runs
Alex 14:02 400m C2
Chloe 15:46 8 shuttle runs
9:30
Mary 15:18 80# 12# 400m c2
Sarah 18:09 85# 8 shuttle runs
Cate 15:06 500m c2
Jackie 13:35 400mC2
12pm
Gordy 14:30 95#/ 500m C2
Pam 13:57 Rx
Erini 19:17 105#
Keith 14:56 500m C2
Abby 18:40 40#/ 12# WB
Eric 16:05 Rx
Aimee 14:21 500m C2
Edwin 15:50 135#
Geoff 15:04 135#
4:30
Jeff 13:13 Rx
Grace 14:28 Rx
Alex 15:05 Rx
Olan 19:53 Rx
Steve 15min 5 rounds 85#/ 10#
Matt B 18:26 Rx
Gent 16:35 115#
Matt D 12:30 Rx
Graysen 19:24 85#/ 14#
Matt P 16:33 135#
Adrian 14:52 Rx row
Noah 14:34 111#/ 14#
Rich 16:22 Rx
Trevor 16:58 Rx 500m C2
Karolina 20:54 80#
Nat 17:28 Rx
Yorman 20:17 85#/ 14#
Mike: 17:41 155#
Rachel: 13:50 RX
Danielle: 13:52 RX
Sai: 22:04 500m C2 65#
Sravan: 21:30 105# 14#
Rakshit: 17:26 RX
Seth: 13:53 500mC2 60#DB 12# WB
Jess: 16:29 500m C2 95#
Tori: 15:29 95#
Greg: 14:36 RX
Ulyses: 17:45 95#
Steph: 20:05 300m row 85#
Chet: 17:51 75# 14# WB
Christina: 5 rnds 20:10 400m row 55# 10# WB
Lil D: 20:08 300m row 95# 10#
Nick: 18:38 135# 18# WB
Josh: 20:13 75# 14#
Dan 15:55 8 shuttle runs
Post a Comment