AMRAP in 20 Minutes:
400 Meter Run
20 Dumbbell Bench Press (35/50#)
10 Strict Pull-ups
Quote:
“Believe me, the reward is not so great without the struggle.”
– Wilma Rudolph
– Wilma Rudolph
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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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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:
Larissa 5rds 20#
Dan 5 +14 RX
Ethan 4rds 40#
Brian 4+30 RX
Subhan 3 +1 RX
Julia 4rds 25# 8 banded
Brennan 4+1 35# banded
Alex 4rds 50# c2bike
Anthony 4rds +1 200m run/double bands
9:30
Aimee 4 - 30#/C2 bike 1000M
Mary 3 25#
Shannon 4+1 rx
Jackie 3 + 14 25#
Masters
Teresa 4. 15#, 5 negatives
Lee 4. 15#/band
Barb 4. c2 800m/15#&20#/5 negatives
Colette 4+200m. 30#floor press
nooner
Abby 3+28 25# band
McKenna 3+30 c2 bike 1000 m/ rr/ 15#
Megs 4+1 SA 25# bent over row/ c2 bike 1000 m
Erini 4 (25#)
Eric 3+24 rx
Edwin 4 band
Gent 4 red band
Pam 4+ 19 (25#)
4:30 & 5:30
Jeff 5 Rx
Matt D 4+15 Rx
Matty Bo 3+20 Banded
Donnell 4+1 (25#/c2/RR)
Freaky G 3+24 (25#/7 Pullups)
Frace 4+1 (C2)
Tucker 5 Rx
Rich A 5+15 Rx
Noah 3+18 (30#/BPU)
Matt P 4+20 (35#)
Graysen 4+ 200 Meters (20#/RR)
Seth 4+1 (35#/1 Arm RR/C2)
Karolina 3+30/200 Meters (BPU/20#)
Adrian 4+26 Rx
Danielle G 3+21 (30#/Scaled)
Steph 4 (20#/BPU)
Tori 3+30 (30#/BPU)
Jess 3+21 (30#/BPU)
Mitch 4 (30#/RR)
Sai 3+20 (20#/RR)
Sravanh 4+11(30#/RR)
Karen K 4 +100 Meters (20#/RR)
Christina 4 (C2/RR/20 and 15#)
Rakshit 5 (35#)
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