AMRAP in 18 Minutes:
3 Bar Muscle Ups
9 Dumbbell Snatch (50/70)
15 Wall Balls (14/20# to 9/10')
18/21 Calorie Row
Quote:
“The best decisions aren’t made with your mind, but with your instinct.”
– Leo Messi
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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
3 comments:
6am
Larissa 4 30#/ double bar low BMU
Kevin 4+12 50#/ JBMU 11”
Tori 4+6 40#/ low BMU
Jess 4+2 40#/ low BMU 2 mats
Brennan 3+40 45#/ JBMU 17”
Subhan 3+6 Rx
Ethan 4 50#/ JBMU 17”
Bill 3+38 40#/ low BMU 2 mats/ 14# med ball
Alex 3+12 Rx
9:30
Eric 4rx
Jackie 3+9 40#
Mary 3 banded bmu 30# 10#
Leah 4+3 35# jbmu
Pablo 4+32 40# jbmu
Noon
Matt D 5+27 3 strict c2b 60#
Shannon 5+12rx
Tucker :)
Edwin :)
Dana H 4+28rx
Megz 4 nemo
Erini 3+20 1 bum 40#
Pam 4+38rx
Aimee 4+7rx
Nat 4+9 strict pull up
Gent5+2 pull ups 40#
John 3 sc
Donnell 3+27 14# 30# jbmu
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