Sunday 23 November 2014
Chelsea
EMOM 30 minutes
5 Pullups
10 Pushups
15 Squats
Logan P:29 Rounds, Ty W: 15 Rounds, Aidan O: 15 rounds, Mason P: 18 rounds, Zach R.30 rounds, Nikki LeV. 27 rounds,
Pottstown Athletic Club - CrossFit Pottstown
Welcome to the training blog (and other announcements) from CrossFit Pottstown. Visit our full site at www.crossfitpottstown.com
Monday, November 24, 2014
Wednesday, October 22, 2014
Thursday, October 2, 2014
Wednesday Oct 1
CI ROW 1 K
20 MIN AMRAP
35 Squats (bellow parallel)
25 HF PUSH UPS
CO 75 Push jerks 45 bar only
Eric 5 1/2 rounds, Mike 5 rounds + 20 , Rolando 6 Rds. +30, Karla 5 Rds. +37, John 5 rds, Alexis 4 + 45, Janine K 4 +33, JoJo 4 +40, John W 9+51, Stephanie 4+15, Michael C 8 +35, Kelly mcg 4+25, Lori W 5+47,
CI ROW 1 K
20 MIN AMRAP
35 Squats (bellow parallel)
25 HF PUSH UPS
CO 75 Push jerks 45 bar only
Eric 5 1/2 rounds, Mike 5 rounds + 20 , Rolando 6 Rds. +30, Karla 5 Rds. +37, John 5 rds, Alexis 4 + 45, Janine K 4 +33, JoJo 4 +40, John W 9+51, Stephanie 4+15, Michael C 8 +35, Kelly mcg 4+25, Lori W 5+47,
Tuesday Sept 30
no ci/co
800m run/row
28 kb swings
28 push ups
28 air squats
28 sumo push ups
800m run/row
Jolyn 17:28 ; Rose 13:50; Wags 14:56; Nick L. 16:45; Mike H. 13:45, Nikki 12:26 40 lb KB, Laura 14:00, Tracy, Tara H. 13:40 40#,row, Reyna.12:00", Lori W. 12:16, John H 14:22 50lbs,
John W 10:38 50lbs, Andrea 14:45 30#KB; paula 17:15 (ring rows not KB), Stephanie 16:48@20lb kb, Harry 21:32 @20lb kb, Janine K. 25 kb 21:20, JoJo 20 kb 21:20, Logan P: 12:45 kb 50, Ty W: 14:18 kb 50, Valerie 14:05 40lb KB, g12:1850kb
no ci/co
800m run/row
28 kb swings
28 push ups
28 air squats
28 sumo push ups
800m run/row
Jolyn 17:28 ; Rose 13:50; Wags 14:56; Nick L. 16:45; Mike H. 13:45, Nikki 12:26 40 lb KB, Laura 14:00, Tracy, Tara H. 13:40 40#,row, Reyna.12:00", Lori W. 12:16, John H 14:22 50lbs,
John W 10:38 50lbs, Andrea 14:45 30#KB; paula 17:15 (ring rows not KB), Stephanie 16:48@20lb kb, Harry 21:32 @20lb kb, Janine K. 25 kb 21:20, JoJo 20 kb 21:20, Logan P: 12:45 kb 50, Ty W: 14:18 kb 50, Valerie 14:05 40lb KB, g12:1850kb
Friday, September 26, 2014
Thursday 25 September 2014
Cashin - 30 Power cleans 135/95 - in Basement
3 Rounds
30 Air Squats
12 Burpees
30 KB Swings
12 Mountains
Cash out - 30 SDLHP
KaylaW; 18:02, lORI w. 18:45, Nikki 13:24 Kb 40lbs, Rolando 15:23 Kb 53lbs, Diane Di 16:16 @ 40lbs., Andrea 15:35 25# KB, Reyna 15:00#35KB" Karla 19:11 35 KB, Janine 20:38 @25, Jojo 19:39 @20, Alexis 25:49 John H 35:54 (60lbs), Kelly Mcg 26:52 (40lbs), Michael C 14:50 60kb, Valerie 17:42 (35lbs)
Cashin - 30 Power cleans 135/95 - in Basement
3 Rounds
30 Air Squats
12 Burpees
30 KB Swings
12 Mountains
Cash out - 30 SDLHP
KaylaW; 18:02, lORI w. 18:45, Nikki 13:24 Kb 40lbs, Rolando 15:23 Kb 53lbs, Diane Di 16:16 @ 40lbs., Andrea 15:35 25# KB, Reyna 15:00#35KB" Karla 19:11 35 KB, Janine 20:38 @25, Jojo 19:39 @20, Alexis 25:49 John H 35:54 (60lbs), Kelly Mcg 26:52 (40lbs), Michael C 14:50 60kb, Valerie 17:42 (35lbs)
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