Deadlift
5-5-5-5-5
Cash Out:
AMRAP in 10 Minutes:
15 GHD Situps
12 Deadlifts (70% of your 5 RM)
3 Wall Walks
Quote:
"We often need to lose sight of our priorities in order to see them."
- John Irving
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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
Larissa 155 4rx
Alex 405 2+25rx
Bill 155 3 sit ups rom
Matt (drop in) 335 4rx
Jess 205 3+15rx
Ethan 275 3+18 sit ups
Brennan 215 3+15rx
Subhan 275 hex bar 4+4 hex rx
9:30
Cate 215 3+27rx
Mary 185 3rx
Jackie 265 3rx
Aimee 240 4+26rx
Pablo 165 3+29 10 ghd
Leah 185 3+1rx
nooner
Ben 484 PR!! board :)
Shannon 275 board 4+13 rx
Pam 255 trap bar /5 trap bar
Erini 165 / 5+8 rx
Edwin 255 4+25 rx
Eric 245 4+6 rx
Chloe 205 3+24 rx
Sarah B 155 3 rom ww
Geoff 305 - ouchie
masters
Lee 85 4+22 AB
Teresa 145 4 GHD
Kathy 153 4 GHD
Terry 173 4+22 GHD
Ali 180 4 + 14 GHD
Deb 95 3+12 AB
Jordan 235 3+ 17 GHD 175
Gordy 145 4+22 plank
Lisa 155 4 GHD
AMRAP in 10
12 GHD or sit up or 45 sec plank
10 Deadlift
2 wall walks
4:30
Grace 280 4 rounds Rx
Jeff 445 3 rounds Rx
Korynne 225 3+19 Rx
Corbin 325 3+19 185#/ 12 GHDs
Matt P 286 4 rounds Rx
Graysen 165 3+15 115#/ rom wall walk
Nat 225 4+27 ab mat/ hex bar/ rom wall walk
Julia -
Becca 51 4+3 ab mat/ 31#
Mike 286 3+19 ab mat/ 135 rom wall walk
Camila 102 4+4 53#/ ab mat
Rich - 5+11 KB deadlift/ ab mat/ push ups (21 reps of everything; hurt finger)
Noah 210 4+7 Rx
Freaky 250 3+6 Rx
Matt B 385 3+15 ab mat/ 225
Trevor 335 2+28 rom GHD
5:30:
Seth: 155# 6+15 Scaled
Lindsy: 155# 3+6 RX
Sai: 150# 3 RX
Sravanh: 242# 3 RX
Karen: 125# 3+15 RX
Tori: 195 3+20 ROM
Donell: 145# 4+12
Tucker: 295# 3 scaled
Lil D: 245 PR! 2+22
Mitsu: 11# 2+27 RX
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