AMRAP in 16 Minutes:
400/500 Meter Row
5 Bar Muscle Ups
25 Box Jumps (20/24")
5 Bar Muscle Ups
Quote:
“Get comfortable with being uncomfortable!”
― Jillian Michaels
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CrossFit Level 1 Seminar August 16/17 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
Ryan (drop in) 2+36 rx
Larissa 3+82 meters jbmu/h2b attempts
Erika B 3 jbmu/h2b attempts
Alex 2rx
Erika R. 2+15 h2b attempts
Brennan 2+6 h2b attempts
Jess 2+14 banded strict pull ups
Kevin 2+373 meters jbmu
Mitch 2+9 muscle up practice
Subhan 2+1 strict pull ups
Tucker 2 (3 bmu) step ups
Leah 2+21 jbmu
9:30
Colette 2+2 BMU x2 + sit up
Matt P 2 + 250 M 4/2/4 BMU per rd
Chloe 2 + 8 banded bmu ghd
Emma 2 + 31 JBMU/ hips to bar
Jackie 2 + 357 m 2 BMU
Megs 2+21 800 C2 bike / 17 " 15 GHD
nooner
Keith 2+4 rx
Steph C 2+ 16 17" banded hips GHD
Pam 2+ 29 3 BMU
Edwin 2+1 GHD 15
Eric 2+4 3 BMU
Em G 2+19 GHD 15x 5 JBMU
Ryan S 2+32 3 BMU
Greg A 2+31 rx
Masters
AMRAP in 16
500/400 M row
5 Jumping BMU
20- Box Jumps
15 GHD sit ups
Richard 2 + 415 m 11" ab mat sit up
Terry 2+11 13"
Ali 2+18 17"
Jordan 2+20 20" ab mat
Barb C 2+3 2 plates/ abmat
4:30 & 5:30
Grace 4+ Row&1 Rx
Shannon 3 Rx
Corbin 2 + Row &20 (Step Ups/1 BMU)
Adrian 2 + Row&4 Rx (Ripped Hands with 2 mins left)
Karolina 2 + 360 M (LBJMU)
Leanna 2 + Row & 5 (LBJMU)
Korynne 3 + Some (75# HPC instead of BMU and Ass Bike)
Julia G 2 + Row&11 (LBJMU)
Seth 2+28 (Burpee PU/Step Ups)
Lil D 2 + Row&6 (LBJMU)
Rakshit 2 + Row&4 Rx
Maya 3+75 Meters (3 Burpee Pull Ups)
Dave H 2 + Row (3 BMU)
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