AMRAP in 8 Minutes:
1 Rope Climb (15ft)
10 Box Jumps (20/24")
Rest 2:00
AMRAP in 8 Minutes:
16 GHD Sit-ups
8 Chest to Bar Pull-ups
Quote:
The first wealth is health - Emerson
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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
5 comments:
6am
Brennan 5+5 Rx/ 3+8 jumping C2B
Tucker 6 20” box/ 3+8 Rx
Subhan 5 20” box/ 4 ROM GHD’s
Brian 7+1 rope pull ups (4) 20” box/ 4+16 Rx
Jess 5+1 (1 pull to stand)/ 3+16 banded pull ups
Tory 5+10 (1 pull to stand)/ 3+16 banded C2B
Larissa 7+5 rope pull ups/ 4+19 Rx
9:30
Mary 5rx/4+12rr
Cate 7 rx/3+23rx
Aimee 6rx/5+13rx
Jackie 6+1/3+16rx
nooner
Keith 7 rx/ 4+17 ab mat
Pam 9 rx/ 5+12 rx
Gent 2 pulls 10ft/3 pullup practice
Eric 8 rx/ 3+16 rx
Matty Bo 5 rx/ 3+16 rx
Edwin 7+6 rx 4 orange band
Shannon 8+1 rx/ 5+16 rx
Erini 7+1 rx 3+16 rx
Geoff 7+6 3 pulls/step up/ 5+5 c2b attempts situps
masters
Teresa 5+1/ 4 foot hold
Terry 4/ 4+3 pullup 13"
Jordan 5 3+16 20"
Ali 5+3 4 10 ft / band
Lee 4 3+16 orange band
Richard 5+1/ 6 foot hold
Megs 5+6 4 17"
Lisa 5 3+5 band
Kathy 4 4 ski erg
Barb 5+1 3+16 (6" green)
Deb 3+9 4 Plate jumps green
4:30
Grace 9+5 Rx/ 5+19 Rx
Freaky 10 Rx/ 4+20 Rx
Josh 5 Rx/ 4 Rx
Jeff 11+1 Rx/ 6 Rx
Korynne 6+3 Rx/ 5 Rx
Graysen 5+5 short rope/ 4+16 banded C2B
Matt 6 Rx/ 5+16 Rx
Mike 6+3 Rx/ 4+4 reg pull ups
Rich 10+1 pull to stand/ 5 ROM GHD sit ups
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