3.28.2024
3.29.24
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For Time with a Partner! (you go, I go style--split work as needed) 2000 Row 100 Alternating DB Hang Clean & Jerk (35/50#) 300 Double ...
3.27.2024
3.28.24
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TEST DAY- RECORD RESULTS 'Nicole' AMRAP in 20 Minutes: 400 Meter Run Max Pull-ups On a 20-minute clock, perform a 400 meter run, the...
5 comments:
3.26.2024
3.27.24
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TEST DAY- RECORD RESULTS Overhead Squat 5 RM Cash out: 500 Meter Ski 50 Overhead Squats (33/45#) 30 GHD Sit-ups Quote: “The human capacity...
4 comments:
3.25.2024
3.26.24
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"Nasty Girls +" 3 Rounds for time of: 50 Air Squats 7 Muscle Ups 10 Hang Power Cleans (125/185#) Quote: "The beginning is al...
4 comments:
3.24.2024
3.25.24
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AMRAP in 15 Minutes: 2 Calories Air Bike 2 Burpees 5 Deadlifts (205/275#) 4 Calories Air Bike 4 Burpees 5 Deadlifts (205/275#) 6 Calories ...
4 comments:
3.23.2024
3.24.24
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CARDIO SUNDAY 5 Rounds for time of: 50 Double Unders 250/200 Meter Row 10 Burpees over the Rower 250/200 Meter Row 50 Double Unders Quote: ...
1 comment:
3.22.2024
3.23.24
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BRING A FRIEND FOR FREE! (with a partner...) AMRAP in 18 Minutes: Partner 1 completes Max Calories on the Ski Erg Partner 2 completes: 4 Ch...
3.21.2024
3.22.24
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On Friday, March 22nd CrossFit King of Prussia will host THE MALTZ CHALLENGE in all classes, this workout will honor and remember Master Ser...
5 comments:
Congratulations
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Thank you all for your participation in the CrossFit Games Open, you brought your A-game and accomplished a lot. I'm proud to see the ...
3.20.2024
3.21.24
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3 Rounds for time of: 20 Power Snatch (75/115#) 20 Box Jumps (24/30") 400 Meter Run Community Notes: On Friday, March 22nd CrossFit Kin...
5 comments:
Special Spring Events at CrossFit KoP
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Maltz Challenge in all classes Friday March 22nd. Special 2 PM class for the DEA, FREE for all Military, Police, LEO and CFKOP friends! Spec...
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