AMRAP in 17 Minutes:
17 Push-ups
17 Kettlebell Swings (35/53#)
17 Calorie Ski Erg
17 Kettlebell Box Step Overs (20/24"- 35/53#)
Quote:
One person’s craziness is another person’s reality."
- Tim Burton
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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
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King of Prussia, Bridgeport
the greater Philadelphia area
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crossfitkop@gmail.com
973.885.8728
http://www.crossfitkop.com/
King of Prussia, Bridgeport
the greater Philadelphia area
Pennsylvania
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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
Ethan 3+25 35# step over
Shannon 4+11 Rx
Bill 3+12 knee push ups/ 35# KBS/ 26# step over
Thibaut 3+27 44#/ 20”
Larissa 3+5 26#
Brennan 3+19 snake push ups/ 44#/ 20”
Kevin 3+8 44#
Subhan 3+3 45#/ 20”
9:30
Em 3+22 snake
Aimee 4+8 17in box
Mary 3+17 26# knee push up 17 in box
Sydney 3+15rx
Leah 3+6rx
Pablo 3+50 35#
Jackie 3+14rx
Eric 4+4rx
Megs 4+6 c2, sit up, 26#, 13 in box 18#
3:30pm
Rich 4+24 Rx
Noah 3+25 35#/ rom push ups
John 3+18 35# step over/ 53# KBS/ knee push ups
4:30
Jeff 4+47 Rx
Grace 4+24 Rx
Matt D 4+54 20”
Matt B 2+59 Rx
Trevor 3+34 Rx
Leanna 3+16 Rx
Korynne 3+34 row
Freaky 4+17 snake
Graysen 3+17 snake/ row/ 26#
Karen 3+17 Rx
Nat 4+1 row
Matt P 2+49 Rx
Mike 3 snake/ row/ 44#/ 20”
nooner
Edwin 3+17 rx
Erini 3+40 rx
Keith 4+9 BW step up
Abby 3+10 snake + 1 AB/26#
Lauren 3+41 rx
Jordan 3+3 35/20"
Chloe 3+67 ex
Gordy 3+51 13"/26#
Pam 4+2 rx
Carl 4+22 rx
Geoff 3+36 row/Dbl DB step up
6:30
Max 3+13 44#/ 20”
Bruno 3+63 35# KBS/ 20”/ 53# step over
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