Friday 20 December 20, 2013

Randy : 75 snatches  RX 75lbs.

Diane 16:07, Tim, Natalie, Jai, Brian Matt 13:29, Heyleen  14:19@45; Gina 14:26@45, 15:57 @55# Amanda, Kayla S. 16:35 RX, Tara   13:17 w/ 65  Reyna I, Kelly M 9:33w/35lb,

Thursday December 19^th 2013

20 Rds

5 Squats
5 Pushups
5 Situps

Christina 16:12, Natalie 10:11, Brian 12:32, Colleen 13:48, Nic 22:15, Tim , Joe,  Rose,  Sarah,  Tara 9:54, Eric 10:43, Amanda M 13:38, Ashley L 41:00, Brittany L 41:00,Kirsten 11:07,Declan 14:00, Jules 14:30, Dave Y 12:32, 16:55,Rolando 7:51, Karla 10:39,

 

6:00 and 7:00pm

Gretchen P. 5 + 19, Lincoln H. 4+27, jojo 5+14 Janine K. 6+1,

J Paine , Chris A 4, Derek H, Alycia D. 4+20, John W. 5+26, Kate S, Kayla W. Lori W. Reyna, Eric#1, Mike, Kayla Stockman.

Wednesday December 18 2013

100 squats

1600 m row
50 squats
800 m row
25 squats
400 m row

 Matt m 22:30, Christina C 26:320, Adam 20:10, Alycia D. 20:52, Sade 21:28, Gretchen P. 22:12,
Chris N. 20:36, Kayla L 23:30, Ken  17:36, Ethan 19:05, Rose C. 21:55, Nikki LeV. 21:03 Kelly M 28:00, Dave Y 18:25, Mike Cz 17:50. Nicole Mo 25:13, Colleen 27:00. Rose W 24:28.

 

·         Here is a quick view of upcoming 2014 Schedule - January is nailed down some dates are "TBD - to be determined" but the important ones are firm, mark your calendar.

 

2014 Events

January 2014

Karate Test 1/11,  10:30 am

 

Trainers Meeting 1/11,  12 noon - Michele K

 

Ladies Night 1/25

 

CrossFit Curious 1/26

In House Competition – 1/18,  7:00 pm COP

February 2014

Fight Gone Bad Challenge – 2/9 COP

In House Family Competition – 2/22

LNO – TBD

CF Curious - TBD

 

March 2014

St Pattys WOD – 3/15

LNO – TBD

CF Curious - TBD

In House Comp - TBD

 

April 2014

Easter -  4/20

LNO – TBD

CF Curious - TBD

In House Comp TBD

 

May 2014

Superfit Championships -  5/17

Murph - 5/26

LNO – TBD

CF Curious - TBD

In House Comp TBD

 

June 2014

Independence Dragon Boat regatta - 6/7

Machestic Dragon Boat Race - 6/14

Summer River Run - 6/28

LNO – TBD

CF Curious - TBD

In House Comp TBD

July 2014

July 4^th WOD

LNO – TBD

CF Curious - TBD

In House Comp TBD

August

Summer Event 2 August

LNO – TBD

CF Curious - TBD

In House Comp TBD

September 2014

Zombie Run 9/1

LNO – TBD

CF Curious - TBD

In House Comp TBD

October 2014

Philadelphia Dragon Boat Regatta 4 Oct

LNO – TBD

CF Curious - TBD

In House Comp TBD

November 2014

Fall River Run 10/11

LNO – TBD

CF Curious - TBD

In House Comp TBD

December 2014

Parents Night Out - TBD

Thursday 12 December 2013
5 Rounds
50 Air Squats
30 Pullups
15 HSPU

Wednesday 11 December 2013
Erg - 2 K

 

Tuesday 10 December 2013
7 minutes Max Burpees

Monday 9 December 2013
3 rounds
15 Power Cleans
15 Sumo Pushups
15 KB Swings
15 Plate Pushups

6:00pm 20 AMRAP
10 Mtn climbers single count
10 KB Push Jerks 5 each arm

Saturday 7 December 2013

4 Rds

500 Meter Row

Rest 3 minutes

Friday 6 December 2013
    7 minute Ladder
          Games 12.5
       Thruster 100/65
     Chest to Bar Pullup

Thursday 5 December 2013

Thursday 5 December 2013

3 Rounds

15 Deadlift 135/105
12 Power Cleans
9 Front Squats
6 Push Press

Wednesday 4 December 2013
       20 Minute AMRAP
19 Hang Squat Cleans 95/75
12 Ring Dips
21 Situps

Saturday 30 November 2013
20 minute AMRAP
12 lunges
15 Sit Ups
15 Body twist
5 Dips

          Grace
30 Clean and Jerks
        135 / 95 lbs

28 November 2013

Happy Thanksgiving Kettlebell Chipper!!

20 Minute Cap
RX 53/35

10 Turkey Get Ups
20 KB Snatch
30 KB Swings
40 KB Gobble Squats
50 Figure Eights
40 Gobble Squats
30 KB Swings
20 Snatch
10 Turkey Get Ups

Wednesday 27 November 2013
Wallballs 21,18,15,12,9,6,3
1 Arm Dumbell Snatch 3,6,9,12,15,18,21

20 Min AMRAP
 250 M Erg
6 Deadlifts
10 Box Jumps

Saturday 09-21-2013

WOD:10 Rounds

10 KB Swings
150 M run
10 Med Ball Cleans
10 Burpees
 
Athletes: Jay 36:31
 Kyle 36:46;

Thursday 09-19-2013

Cash In: 75 kettlebell swings 60/40

 WOD:21-15-9
front squats 135/105
burpees

Cash Out:  1000M erg

Athletes: nichols 11:54 115#; Tricia 14:00 RX ; 
 Karla 16:55 @55 ; Rolando 11:32 RX; Diane carrol 14:41 RX; Mike H 7:01 RX; Christina 11:41 65#; Tara complete w/65; Kayla L complete @65#;
 brynna, Time: 11:23 rx;  nicole moore, Time: 12:48 @65#; Amanda M, Time: 9:55 @45;

Wednesday 09-18-2013

WOD: 30 rounds for time

5 wallballs
5 HSPU
1 clean and Jerk
 
Athletes: nichols, Time: 37:40;135#clean&jerl; modboxhspu; Rose Crews, Time: 40:10 65#,mod hspu; colleen dlugaszewski, Time: 41:40 65#/Mod hspu; Diane C , Time: 44:00 @ 95#; Tim J, Time: 34:17; christina curtaccio, Time: 41.20@65#; Rolando, Time: 36:02 2 135 RX; Matt, Time: 35:07; Karla, Time: 54:29 @55; Mike P, Time: 41:36, 95#; Gina, Time: 58:00@35; Heyleen, Time: 55:34@35; Maya, Time: 36:50; Kyle, Time: 45:10 @ 85#; Dan K, Time: 39:39; John O., Time: 49:30 @ 155lbs; Gina D., Time: 48:00@40lbs + reg pu's; Albert, Time: 46:05@115lbs hspu; Amber P, Time: 34:17 rx; Janine K, Time: 40:59@65; Alycia D., Time: 39:53 @ 65 lbs.; John P. @95 mod hspu, Time: 31:56; Jay, Time: 33:52; Nicole LeVeille, Time: 36:08; AmberVanEvera, Time: 33:50@75lbs.; Janine Gantz, Time: 37:50 @ 105lbs ; crystal, Time: 43:13; kelly, Time: 45:00#; Margaret M., Time: 43:42; Diane D, Time: 40:03 @ 95 lbs.; Alicia, Time: 21:52; Dave , Time: 31:48;

Tuesday 09-17-2013

Cash In:  50 Sumo push ups

 WOD: GRACE 
 30 Clean & Jerk (135/105)

Cash Out:  1000m ERG

Athletes: Diane C, Time: 5:31 @ 95#; Rose Crews, Time: 6:19, Reps: 65#; nichols, Time: 9:50, Reps: RX; Hailey, Time: 6:31, Reps: 55#; mike h, Time: 3:51, Reps: rx; james h, Time: 5:05, Reps: rx; Mike P, Time: 16:37, 125#; Lisa, Time: 6:05 75 lbs; Heyleen, Time: 23:11 ,35; Gina, Time: 18:25@35; Kyle, Time: 9:18 @ 75#; David L., Time: 8:07 @ 95; amber p, Time: 7:45 @95#; Rolando, Time: 6:52 RX; Tricia , Time: 11:26 105/95 for 6 reps; George A., Time: 4:36 Rx; Kayla W., Time: 5:01; Lauren D, Time: 11:23 @95lbs-17 @65 13; Amber VanEvera, Time: 4:50@65lbs; Dave Y, Time: 6:01@115lbs; Diane Di, Time: 14:01 15@85 15@105; Elysia, Time: 3:37 @65; Michael, Time: 16:02; Sean, Time: 5:05; Giovanni, Time: 7:35;

Monday 09-16-2013

WOD:Fran
12-15-9
Thrusters (95/65)
Pull-ups
 
Athletes: Rose Crews, Time: 8:14; Hailey, Time: 9:34; Joe YB, Time: 6:48; Matt M, Time: 13:58; Heyleen, Time: 17:13; Gina, Time: 20:00; Mike P, Time: 18:06; susank, Time: 14:55; DAVID L., Time: 7:58 @ 65; Karla , Time: 10:46 @ 45; Amanda M, Time: 9:47@35; Tara, Time: 6:41 RX w/grn band; Maya, Time: 10:33; Diane Di, Time: 8:21 RX; erica, Time: 1300; Amber P, Time: 5:40rx; Keith G., Time: 4:33;

AMRAP Hour
12 AMRAP 
10 KB Swings
10 Wall Balls
Run Out Front Door in Back Door
 Janine K, Reps: 5 reps; John W, Reps: 8rds; Jay, Reps: 7rds; Tamzan, Reps: 7 rounds; Alycia D., Reps: 6 rds + 6; crystal, Reps: 7rds+10; Youngie Y, Reps: 8 RDS;

Saturday 09-14-2013

WOD: 
4 rds 
10 Dead Lifts Body weight
25 Box Jumps

 
Athletes: Kyle, Time: 13:58 Rx; kelly, Time: 14:52rx; Jay, Time: 11:21@170; Nicole Moore, Time: 17:29; Mike P, Time: 18:18, 185#; Margaret M, Time: 16:36; George A., Time: 10:05 @ 205;

Friday 09-13-2013

WOD:
3 Rds
Row 2 Minutes for Calories
Max Rep Burpees 1 Minute 
Score + Total Reps and Calorie Combined.


Athletes: Diane C, Reps: 112; Natalie, Reps: 114; james, Reps: 144; mike h, Reps: 139; gary, Reps: 120; Lisa, Reps: 112; Rolando, Reps: 133; Karla, Reps: 90; Heyleen, Reps: 74; Jazz, Reps: 97; Gina, Reps: 85; Mike P, Reps: 128; Susan, Reps: 83; Amanda M, Reps: 105; Albert, Reps: 137; Gina D., Reps: 98; Diane D., Reps: 108; Tara , Reps: 110; Michael C, Reps: 168; gretchen P., Reps: 96; Janine K., Reps: 86; ethan m, Reps: 151; Youngie , Reps: 109; brynna, Reps: 134;

Wednesday 09-11-2013

Hero WOD "The Don"
(Scale as needed  - trust me.)

For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders

 
Athletes: Natalie; Mike H; Hailey; Colleen; Brian; Nik; Diane C; Gary; Wayne; Terry; Jentry; Rose Collar; Rose crews; TARA;

Tuesday 09-10-2013

Cash In -25 knees to elbow

WOD 21-15-9
OHS 115/85 (alt - air squat)
Burpees

Cash Out - 50 light kb swings
 
Athletes: Rose Crews, Time: 12:13 (55#) Hailey, Time: 13:33, Reps: (35#); Natalie , Time: 13:58, Reps: 75#; nichols, Time: 14:03, Reps: 95#; Jesse & Simon Crew, Time: 13:51, Reps: (65#); colleen, Time: 13:01, Reps: 35#; mike h, Time: 7:52 , Reps: #115; gary allan, Time: 12:23 , Reps: @95;
 Aiden W, Time: 8:21; Nicole Moore, Time: 9:10; Kyle, Time: 10:01 @ 45#; Michael, Time: 11:40; web, Time: 17:10;

Monday 09-09-2013

Cash in: 50 45# push press

WOD:  21-15-9
Hang squat cleans 135/105
HSPU

Cash Out:  50 med ball cleans

Athletes: Rose Crews, Time: 9:45 (65#);  Hailey, Time: 14:31; nichols, Time: 17:55(95#); Diane C, Time: 21:03 @ 95# HSPU Rx; Joe YB, Time: 18:54 @ 135#; Natalie, Time: 21:02 @ 95#; Rose Collar, Time: 18:04 @ 85#; mike h, Time: 14:23 rx; gary allan, Time: 15:45  @105; Nick Landis, Time: 26:15 @ 100#; Lisa, Time: 10:25 @65lbs; Matt, Time: 17:28; Rolando, Time: 20:58 RX; Karla, Time: 24:37 @ 45; Maya, Time: 12:16 @ 45; susan k, Time: complete; Cindi, Time: complete; Gina, Time: complete; Heyleen, Time: 17:30; Margaret M, Time: 12:13; Dan K, Time: 11:54RX; Albert D, Time: 14:56@115 HSPUrx; Gina D., Time: 14:19 @35lbs + reg PU's; Amber P., Time: 15:16 @ 85# HSPUrx;

Saturday 09-07-2013

Cash in - 50 Burpees on plate

WOD: "Annie"
50,40,30,20,10,
Double unders
Situps

Cash out - 1000 meter erg

 
Athletes: Simon Crew, Time: 8:16; MARGARET M, Time: 10:59; KELLY RAGGS, Time: 11:00; Nicole Moore, Time: 11:59; ken k, Time: 6;37; Jay, Time: 8:03; Tara , Time: 10:34;

Friday 09-06-2013

WOD: 20 min AMRAP 95/65
5 thrusters
7 hang clean
10 SDLHP
 
Athletes: Diane C, Reps: 8 rds + 2 reps RX; Hailey, Reps: 6 rds + 7 reps; Rose Crews, Reps: 8 rds @55#; Joe YB, Reps: 9rds + 13 reps; james, Reps: 6rds+10 reps@115; mike h, Reps: 7 rds +5 #115; christina curtaccio, Reps: 6+5t @55#; Karla, Reps: 5 rds + 5 reps @ 45; Rolando, Reps: 7 rds + 5 reps@ 95; Heyleen, Reps: 6rds + 5 reps@35; Gina, Reps: 6 rds @ 35; nicole fox, Reps: 9 rds@45; Susan , Reps: 7 rds + 8 reps; Cindy , Reps: 7 rds + 7 reps; Mike P, Reps: 5 + 11 Rx; Kyle, Reps: 6 rds + 14 reps; Jazz, Reps: 7; Lisa, Reps: 7+13 rx; Adam, Reps: 8 Full + 5 reps RX; Diane Di, Reps: 8 rds.RX; Albert , Reps: 8rds light; Gina D. , Reps: 7+12 @25; tara, Reps: 6 @ rx; KAyla Stockman, Reps: 8 rds + 5reps; michele k (rx), Reps: 11 rds+8 reps; ken k, Reps: 7rds+12 reps; Janine K. , Reps: 6 rds @45; Michael C, Reps: 8rds + 18 ; Youngie y, Reps: 8+2; Nicole LeV., Reps: 11rds; john geri, Reps: 20mins completed; Shanta, Reps: 7 rds @65; Amber VanEvera, Reps: 12rds7reps@35lbs; ethan m, Reps: 7 + 17; Alycia D., Reps: 6 rds + 5 @ 55 lbs.; brynna, Reps: 10 + 12 rx; Janine G, Reps: 11rds+2reps RX :D :D ; Sade, Reps: 8+10; Adrienne, Reps: 10 rds +12 RX; George A., Reps: 9 + 5 rx; D, Reps: 5rds;

Thursday 09-05-2013

 
 1000 Meter Row
  800 Meter
  50 Burpees
 
Long Slow Effort  "Active Recovery"
Do not Record Time - only Name and  RX

Athletes:    Amy P; Rolando; Karla; ken; michele; gina; albert; dan; Heyleen; Gina; Adrienne; Tricia; Laura; Janine K.; Alycia D.; john geri; Diane C; Natalie; Colleen; Bryan; Hailey; Christina C; Mike H;

Wednesday 09-04-2013

WOD: "Barbera"
5 rounds
20 pullups
30 pushups
40 situps
50 squats 
 
Athletes: Joe YB, Time: 44:53; nichols, Time: 46:06; 2 sets PU,skinned hand; Rose Collar, Time: 41:55; Sean White, Time: 46:07; Rolando, Time: 44:00 RX; Jazz, Time: 38:49-4 rounds; Phil, Time: 44:13; Mike P, Time: 66:53; Maya, Time: 54:00; Amber P, Time: 33:57; David L., Time: 39:01; Andrew L, Time: 39:01; Gina, Time: 50:51; Karla, Time: 50:51; Heyleen, Time: 51:43; Tara, Time: 28:10; Jay, Time: 42:44; greg h, Time: 31:45; Ken , Time: 28:32; Keith G., Time: 25:02; Alycia D., Time: 37:48; Kelly K, Time: 36:42; Kate L, Time: 48:51; Janine K., Time: 49:59; crystal, Time: 39:48; Adam, Time: 41:00 ; Amber VanEvera, Time: 31:20; Becky S., Time: 45:00; Janine G, Time: 42:40; Diane Di, Time: 48 RX; Tony.M, Time: 41:00; Youngie Y, Time: 34:42; Nicole LeV., Time: 39:08; George A., Time: 37:12; Karen Y., Time: 42:40; Alicia Y, Time: 43:20; Kirsten F, Time: 42:59; Adrienne, Time: 37.24; Steve W., Time: 49:30; Ian Guido, Time: 39:00; kevin<3, Time: 22:34;  web, Time: 28:00   3rnds; brynna, Time: long time. rx; D, Time: 60:00; matt fr, Time: 42:30;

Tuesday 09-03-2013

WOD: For time:
150 burpees over the bar

Athletes: Diane C, Time: 18:07; Joe YB, Time: 18:00; Hailey, Time: 23:35; Rose crews, Time: 23:05; Colleen, Time: 24:00; Lisa, Time: 21:04; Natalie, Time: 16:48; james, Time: 16:23; christina curtaccio, Time: 33.00; Maya, Time: 39:15; Mike P, Time: 29:46; rolando, Time: 19:35 / did 75 w/ 20 bls vest; Karla, Time: 31:07; Amber, Time: 14:27; Dan K, Time: 14:21; ken k, Time: 14;25; michele k, Time: 14;45; Gina, Time: 33.35; Heyleen, Time: 33:54; Laura, Time: .; Becky S., Time: 14:21; Adam S., Time: 13:54; Brittany, Time: 26:17; Tamzan, Time: 14:30; Kelly K , Time: 15:05; Amber VanEvera, Time: 11:28; carrie e, Time: 14:38 150 burpees; John P., Time: 12:25; Alycia D., Time: 19:00; Nicole LeV., Time: 13:52; Nikki Lincoln, Time: 13:40; gretchen k, Time: 8:51; Shanta, Time: 16:40; Janine K., Time: 29:00; ethan m, Time: 16:45; Amanda M, Time: 16:15; matt f, Time: 14:30; kirsten, Time: 22:17; sade, Time: 13:40; D, Time: 26:01; Jordan, Time: 19:20; margaret, Time: 21:55; kevin <3, Time: 11:07; Ian Guido, Time: 16:32; Tony.M, Time: 20:45; crystal, Time: 19:16; Kayla Stockman, Time: 16:42; brynna, Time: 14:37; Kyle, Time: 18:32; Nicole Moore, Time: 23:04; web, Time: 23:13; Giovanni, Time: 27:35;

Monday 09-02-2013

ZOMBIE RUN!!!!!

http://nihartphotography.smugmug.com/Events/Pottstown-Crossfit/Zombie-Run-2013

Saturday 08-31-2013

WOD:
2K Row
Water Park Run
50 Burpees
 
Athletes: Lisa B, Time: 34:36; Nicole Moore, Time: 35:07; Margret Murphy, Time: 35:24; Kelly Rags, Time: 35:40; Nic , Time: Complete; Jeff P, Time: Complete; Brian R , Time: Complete; Nik, Time: 33:47; Jay, Time: 30:31;

Friday 08-30-2013

WOD: 5 rounds for time
25 sumo deadlift high pull (SDLHP) 95/65
6 alternating pistols (3/leg)
 
Athletes: Diane C, Time: 16:43 Rx; Rose Crews, Time: 15:41 pistol assist; Tim J, Time: 14:24; Natalie, Time: 16:03; Simon Crew, Time: 11:36; christina curtaccio, Time: 18.01 @55#; mike h, Time: 13:35  rx; james, Time: 16:24; Steven H, Time: 16:43; Sean White, Time: 17:06; Mike P, Time: 25:37 Rx; Lisa, Time: 14:34 rx; nicole fox, Time: 16:01; Matt M, Time: 18:38 @95#; Rolando, Time: 15:38 RX; Heyleen, Time: 18:52; Gina, Time: 20; Karla, Time: 20:37 RX; Amy P., Time: 19:19 65lbs.; Kelly K 55, Time: 19:59; Amber P, Time: 11:41 rx; Keith G Rx, Time: 11:18; Albert, Time: 15:55rx; Denny @ 3/65 2/75, Time: 20:58; George A., Time: 13:30; Alycia D., Time: 19:27 @ 45 lbs.; Michael C, Time: 16:08; Nicole Lev., Time: 11:12 Rx; D, Time: 18:36;

Thursday 08-29-2013

Cash In - 75 wallballs

WOD: 21-15-9
front squat 135/115
HSPU

Cash Out - 1000m ERG (row)
 
Athletes: Rose Crews, Time: 12:13 (85/75#); nichols, Time: 10:55 (135for21then95#); Hailey, Time: 12:48 (75#); Natalie, Time: 16:22 @ 95#; Nik , Time: 9:40 135#; Diane C, Time: complete at 115/95; Simon Crew, Time: 6:57 @ 65lb.; mike h, Time: 10:30; christina curtaacio, Time: 7.03@50; Jesse Crew, Time: 8:36 @ 65lbs.; Sarah, Time: 9:48 @65; Matt, Time: 12:03 (135#); Mike P, Time: 15:21 @ 115#; David L., Time: 13:27  115 (12)/95; Logan P, Time: 14:20; Rolando, Time: 15:01;rx,Karla, Time: 15:05;  Lisa, Time: 9:25 @75lbs; Dan Krueger, Time: 8:28RX; Albert , Time: 12:53rx; Gina D., Time: 11:55 @25lbs reg pu's; Amber P, Time: 13:10 @ 95#; Tara, Time: bar/complete; Diane Di, Time: 12:55 21@ 85-15,9@105; michele k, Time: 22:27 rx; Laura, Time:  .; Brittany, Time: 8:49; Alycia D., Time: 10:52 @ 75 lbs.; gretchen P., Time: 9:29 @65/45; Janine K., Time: 11:01 @45; Becky S., Time: 8:26 @65lbs; Adam S., Time: 10:26 @ 135lbs; Tony.M, Time: 10:43@135; Kelly K bar, Time: 945; Kayla L, Time: 10:22 @45lbs; Shanta, Time: 9:36 @75lbs; Maya, Time: 9:21; carrie e, Time: 8:55, 65lb ; Ed E, Time: 6:40, 95#; ethan m, Time: 12:40 modded; rasul, Time: 20:00; Phil, Time: 13:01; Rose Collar, Time: 10:40 @ 90 lbs; Steve W., Time: 11:33 (115#, back squat); Amber VanEvera, Time: 8:54@35lbs; Nicole LeV., Time: 10:01@115lbs; Clifton F., Time: 13:28; Karen Y, Time: 9:25; brynna, Time: 14:03; Sean, Time: 10:40; JoAnna, Time: 11:24; ashley, Time: 14 @45;

Wednesday 08-28-2013

WOD:"WG"
20 min AMRAP
12 Thrusters 65#
10 Pullups

Athletes: nichols, Reps: 7.5; Rose Collar, Reps: 6 + 10 rx; rolando, Reps: 7+16; Karla, Reps: 4+10; christina curtaccio, Reps: 9@45#; nicole fox, Reps: 10@45#; Mike P, Reps: 6 + 2; Jazz, Reps: 6; Amber P, Reps: 11 rds +10 reps @ 45#; John O., Reps: Started 13 Rds...Incomplete; Dan K, Reps: 11rds +9; Gina, Reps: complete; Heyleen, Reps: complete; Albert, Reps: 8rds+17rx; Gina D., Reps: 8+6@15lbs; Denny, Reps: 6 + 14; Laura, Reps:  6+12; Brittany , Reps: 4 rds; Becky S., Reps: 7+19 rx; Adam S., Reps: 8+12 rx; Ed E, Reps: 8 + 13; Janine K, Reps: 4 + 26; Alycia D., Reps: 6 rds. + 10 @ 55 lbs.; Maya, Reps: reps 5; Tony.M, Reps: 10rds+10; D, Reps: 9rds; George A., Reps: 9+12; Kayla Lesher, Reps: 7+9 @45lbs; Lauren, Reps: 6+19@ 65; Lisa, Reps: 8 rds rx; Nicole LeV., Reps: 9rds.7reps; Amber VanEvera, Reps: complete; Janine G, Reps: complete; Justin, Reps: 6+16; ken k, Reps: 10 rounds; tafett, Reps: completed; Kevin Spaghetti, Reps: 13+10 @65; Andrew L, Reps: 8 +11; Aiden W, Reps: 8rds 10reps; Michael, Reps: 6rds  10reps; web, Reps: 6.5; Nicole Moore, Reps: 5@45#; Kyle, Reps: 5rds 11reps; ashley, Reps: 5 reps 45; JoAnna, Reps: 6; sean, Reps: 12; brynna, Reps: complete;

Tuesday 08-27-2013

"MGM"
ROW 500M ERG
21 Burpees
Run 450 M

 
Athletes: Amber, Time: 18:42; Dan K, Time: 18:49; Adrienne , Time: 18:33; Jenna, Time: 31:42; Albert, Time: 19:11; Mike H, Time: 22:05; Christina, Time: 24:18; michele k, Time: 21:30; joshua k, Time: 24:15; Laura, Time: 26:03; Kate L, Time: 21:27; Tamzan, Time: 20:13; Alycia D., Time: 23:39; Janine K, Time: 30:26; John P, Time: 20:06; Becky S., Time: 22:58; Adam S., Time: 21:00; ethan m, Time: 21:05; sharon n, Time: 22;40; matt f, Time: 18:05; Brittany, Time: 30:15; Nicole LeV., Time: 21:53; ken k, Time: 18;36; Keith G, Time: 14:37; Steve W., Time: 23:30; Amber VanEvera, Time: 20:51; Katie L, Time: 20:50; Amanda M, Time: 22:27; Diane Di, Time: 22:37; kevin g, Time: 16:14; Margaret Murphy, Time: 25:48; Nikki Lincoln, Time: 18:00; Sade, Time: 20:07; Aiden W, Time: 18:20; Michael, Time: 22:36; Kyle, Time: 22:21; Frank S., Time: 17:49; web, Time: 28:00; D, Time: 25:17;

Monday 08-26-2013

WOD: 3 rounds for time
30 wallballs
30 KB swings
30 pistols (15 each leg)
 
Athletes: Joe YB, Time: 13:04; Hailey, Time: 17:31; colleen dlugaszewski, Time: 19:48; Nik , Time: 18:23; Brian Dlugaszewski, Time: 15:35; Diane C, Time: 22:57 Rx; nichols, Time: 17:42 subairsquats for pistols; Simon Crew, Time: 14:03; Rose Collar, Time: 15:57; Jesse Crew, Time: 18:53; mike h, Time: 19.06; Matt M, Time: 25:14; Jazz, Time: 24:53; rolando KB@60, Time: 21:12; Mike P, Time: 22; Karla, Time: 30:28; Logan P, Time: 10:45; mason p, Time: 12:23; Dan K, Time: 19:00; Mya K, Time: 9:41; Amber P, Time: 19:51; David L., Time: 19.57 60lb KB; Heyleen, Time: 35:30; Gina, Time: 37:35; Steven H, Time: 24:55; Adrienne, Time: 23:04 RX ; christina curtaccio, Time: 24.10; Denny, Time: 29:33; Albert, Time: 31:28rx; Gina D, Time: 31:28@25&rings; Tara, Time: 27:14; Tricia, Time: 21:50; John O., Time: 21:07; michele k, Time: 31:49 need help on pistols; Jay, Time: 22:25 70lbs + rings; Sade, Time: 26:58; George A., Time: 22:28 RX; brynna, Time: 25:37; -, Time: -;
 -, Time: -;

Sunday 08-25-2013

WOD: 10 Minutes for load and time 
1 Clean and Jerk
5 Pullups
10 Pushups
15 Squats
 
Athletes: Michael C, Time: 10:00, Reps: 7rds + 5 @155; mike h, Time: 10:00 , Reps: 6 rds +1 #185; Kelly K, Time: 10, Reps: 5; Laura, Time: 10:00, Reps: 5+16; greg h, Time: 10:00, Reps: 7+1@135; Rose Collar, Time: 10:00, Reps: 6 + 2 @ 90 lbs;

Saturday 08-24-2013

For time:

Run 600 meters 10 Pullups 20 Pushups 30 Sit ups
Run 400 Meters 15 Pullups 25 pushups 35 Situps
Run 200 meters 20 Pullups 30 Push ups 40 Situps


 
Athletes: Kelly Raggs, Time: 25:10; Margaret Murphy, Time: 25:49; lisa b, Time: 27:30; tafett, Time: completed; Tamzan, Time: 21:05 ; Kate L, Time: 22:44; greg h, Time: 15:55; Rose Collar, Time: 23:44; Youngie Y, Time:     19:56; Denny , Time: 31:11;

Thursday 08-22-2013

 WOD: Max reps KB clean & jerk in 10 min 53/36
 
Athletes:
 Diane C, Time: 109 reps @ 30#; Hailey Jacobs, Time: 79 reps @ 15#; Natalie, Time: 105 @ 30#; Joe YB, Time: 113 @ 40#; Rose Crews, Time: 106 @ 20#; nichols, Time: lost count@40#; christina curtaccio, Time: 10#; Mike P, Time: 76 reps; Matt M, Time: 90 Reps; Amanda M, Time: 128@15#; Amy P., Time: 115reps@20lbs.; Lisa, Time: 114 @ 25lbs; Amber, Time: 73 reps @ 35#; rolando@53,84reps, Time: 10:00; John Oliveri, Time: 10:00 128reps;

 Tara, Time: 70@ 35lbs.; Ed, Time: 10:00 86reps; Tricia, Time: 94 reps@35; Alycia D., Time: 10:00 73 reps @ 25 lbs.; Tamzan, Time: 10:00  85 reps @ 15 lbs; Kate L, Time: 10:00 83 reps @ 15lbs; Janine K, Time: 67 reps @25; Maya, Time: 70 reps @ 20; Kayla Lesher, Time: 104 reps @10lbs; Jay, Time: 89; carrie e, Time: 10:00-25lb 98; Shanta, Time: 70 @20lbs; crystal, Time: 90 reps; Rose  Collar, Time: 83 reps @ 35 lb; Kayla Stockman, Time: 82@35#; Octavius, Time: 10:00  78reps RX; Clifton F, Time: 10:00; Michael C, Time: 78 @53; web, Time: 10 min @68 reps; Kyle, Time: 92@25#; Nicole Moore, Time: 128@20#; brynna, Time: 105 rx;

Wednesday 08-21-2013

WOD: 20 min AMRAP

12 Snatches 65/95
10 push ups 
 
Athletes: Lisa, Time: AMRAP @ 55lbs, Reps:   8 + 7; Tim J, Time: 20:00, Reps: 9+ 12 reps; Joe YB, Time: @95lbs, Reps: 8rds +6reps; nichols, Time: 20, Reps: 6rnds+7snatches; christina curtaccio, Time: 20amrap, @35lbs Reps: 91/2; Mike P, Time: 20, Reps: 6 +12reps @75#; Amy P., Time: 20min. amrap, Reps: 7 rds@45lbs.; Amanda M, Time: 20, Reps: 2@35# & 6@15#; Brian R, Time: 20, Reps: 6+12/144; Phil, Time: 20:00, Reps: 8+12PS,9PU; Dan Krueger, Time: 20, Reps: 8+9reps; Amber, Time: 20:00, Reps: 8 rds + 9 reps; Albert, Time: 20min, Reps: 6rds rx; Gina D., Time: 20min, Reps: 4rds+12@15lbs; Andrew L., Time: 20, Reps: 7rds @ 65; Ed, Time: 20:00, Reps: Rx 6rds+4; Tricia, Time: 20:00 @65, Reps: 7rds + 6; Shanta, Time: 7 , Reps: @65lbs; Alycia D., Time: 20:00, Reps: 7 rds. @ 45 lbs.; Adam S, Time: 20:00, Reps: 8rds+8 RX; Becky S., Time: 20:00, Reps: 8 rds+2 @55lbs; Gretchen P., Time: 20:00, Reps: 7 rds; D, Time: 20, Reps: 7  5reps; Frank S., Time: 20:00, Reps: 7rounds,+17; George A., Time: 20:00, Reps: 9+5; matt f, Time: 20:00, Reps: 9 rds; Tony.M, Time: 20:00, Reps: 9 rds+5@75; ethan m, Time: 20:00, Reps: 8+14; Jay, Time: 20@95lbs, Reps: 6 reps + 3; Keith G, Time: 20:00, Reps: 8 rds + 9; Rose Collar, Time: 20 , Reps: 8; Michael C, Time: 20:00, Reps: 8 rd +10; kenny, Time: 20, Reps: 11; justin, Time: 20, Reps: 8rds+3reps; Adrienne, Time: 20min, Reps: 10 + 9 reps RX; Kirsten F, Time: 20:00, Reps: 8+12reps; Sean, Time: 20:00, Reps: 9rds+2 RX; brynna, Time: rx, Reps: 7+8;
 Sean White; Denny  @75 lbs, Time: 20:00, Reps: 6; michele k, Time: 20;00, Reps: 9+9 rx;

Monday 08-19-2013

Cash In: 50 star jumps

WOD: "Randy" 

75 power snatches (75/55#)

Cash Out:  50 turkish getups
 
Athletes: Diane C Time: 19:12 @ 75; Rose Crews, Time: 9:32; james @95, Time: 9:01; Steven H, Time: 9:17; Joe YB, Time: 7:20; Nik, Time: 4:05 @75; Lisa , Time: 11:45 55 lbs; terryf, Time: completed; Amy P., Time: 10:07@35lbs; Amanda M, Time: 10:01@15; David L., Time: 7:36 RX; rolando, Time: 5:54@75; John Oliveri, Time: 3:21 @ 75lbs; Amber, Time: 6:10 at 55#; Clifton F., Time: 9:15 #35; adrienne, Time: 4:15 @ 35# (injury); Albert, Time: 9:48rx; ashley, Time: 11:25; michele k, Time: 7;32 @65; joshua k, Time: 10;56@35; ken k, Time: 8;45@85; Nicole LeV., Time: 5:01 @55lbs.; Amber VanEvera, Time: 5:08@25lbs; D, Time: 11:15; Kirsten F, Time: 10:03; Michaela, Time: 9:50; Karen Y, Time: 8:40; Alicia Y, Time: 9:09; Lauren , Time: 10:46; brynna, Time: 7:03 rx; web, Time:  web, Time: 21:32; aiden w, Time: 8:55; matt f, Time: 9:45; Sean, Time: 6:20; Michael, Time: 11:20;

Saturday 08-17-2013

WOD: 
5 Rounds
20 Wallballs
20 KB Swings
Run 2X Around Building

Post times and loads to comments!

Friday 08-16-2013

Cash in: 50 SDLHP w/ PVC pipe 

 WOD: 20 min AMRAP
Row 250m
6 deadlifts (75/bodyweight)
10 box jumps
 
Cash out: 50 toes to bar

Athletes:
 Diane C, Time: run instead of row, Reps: 7+run+13; Rose Crews, Time: -, Reps: 6+row; Nick L, Time: 20 min, Reps: 4; Hailey Jacobs: run instead of row, Time: 20 min, Reps: 6; Nik, Time: 20min, Reps: 7; christina curtaccio, Time: 20 min, Reps: 6; Simon Crew, Time: run instead of row, Reps: 11; Jesse Crew , Time: row, Reps: 8; NICHOLS, Time: 20, Reps: 5,ROW,DL; Dan Krueger, Time: 20min, Reps: 8rds 135lbs +100m; Diane B, Time: 20:00, Reps: Complete; Amber, Time: 20:00, Reps: 8 rds + 220m; Rolando, Time: 20:00, Reps: 7rds + 100m; Alex V., Time: 20:00, Reps: 7rds; Jazz, Time: 20:00, Reps: 6rds + 50m; Lisa, Time: 20:00, Reps: 6rds+row+6dead; Albert D., Time: 20:00, Reps: 7+185m 145lbs; Gina D., Time: 20:00, Reps: 5 1/2rds @35lbs; sharon n., Time: 20:00, Reps: 7+6dl; John Oliveri, Time: 20:00, Reps: 9 Rds @185lbs DL; Diane Di, Time: 20, Reps: 7 RDS RX; ken k, Time: 20;00, Reps: 8+r250+2; tara, Time: 20;00, Reps: 6+r250+13; michele k, Time: 20min, Reps: 8rds; Keith G., Time: 20:00, Reps: 11 +140; ethan m, Time: +193 meters, Reps: 6; Youngie Y, Time: 20 mins, Reps: 9 rounds + 1 deadlift ; Alycia D., Time: 20:00, Reps: 6 rds + 70m @ 115 lbs.; Ed E, Time: 20:00, Reps: 8 + 150 row; Carrie E, Time: 20:00, Reps: 8 + 200 row; Phil, Time: 20:00, Reps: 8+; crystal, Time: 20:00, Reps: 8; Frank S., Time: 20min., Reps: 9 rounds; c bonenberger, Time: 20 min, Reps: 7 rds + 50m row; kevin g, Time: 20 min, Reps: 10 @100lbs;

Thursday 08-15-2013

Cash In 50 WallBalls

WOD: "Gut Check"
Front Squats 135/115
Situps
21,18,15,12,9,6,3

Cash out 1 mile Jog

Scale as Needed

 
Athletes: nichols (scale95#), Time: 19:30; Nik, Time: 13:38; Nik, Time: 13:38; Rose Collar, Time: 15:01 @ 85 lbs; Lisa, Time: 11:46 @ 75lbs; Simon Crew, Time:  13:12 @ 65 lbs; Daniel (Maine) Constanzer, Time: 14:53 @65 lbs; J. Crew, Time: 17:24 @ 65 lbs; christina curtaccio, Time: 10:48@45lbs; Diane B, Time: Complete@25lbs; Mike P, Time: 19:23; Phil, Time: 10:57; rolando, Time: 16:07 @115; Albert, Time: 13:53rx; Dan Krueger, Time: 11:11; Adam S., Time: 15:24 rx; Becky S., Time: 13:55 @65lbs; David L., Time: 15:01  90; gretchen k, Time: 9:33 @ 95lbs with help from Adam:); alex V., Time: 16:17 @ 65lb; Tricia , Time: 14:34 @95lbs; Adrienne, Time: 13:18 @ 95lbs; Kirsten F, Time: 17:25 @85/75/65lbs; Michael C, Time: 11:36 @135; Kate L, Time: 12:20 @ 45lbs; Michaela, Time: 12:32 @ 45lbs; Kayla Lesher, Time: 12:00 @ 45lbs; Alycia D., Time: 11:07 @ 65 lbs.; Tamzan, Time: 21:21 @ 45lbs; Gretchen P. @65, Time: 16:06; ethan m, Time: 16:03; Youngie Y, Time: 14:40; Shanta, Time: 16:22 @105; Jay, Time: 12:08; Tony.M, Time: 11:00@95; lori w, Time: 9:57; George A., Time: 12:04  135; Clifton F, Time: 18:43; Mike I, Time: 19:20; Nicole Lev., Time: 13:46@115lbs.; ken k, Time: 10;30; Sade, Time: 15:28 @ 95; Lexi, Time: 15:56; Nikki Lincoln, Time: 15:47 @ 95#; c bonenberger, Time: 11:12; Amber VanEvera, Time: 9:33@35lbs.; brynna, Time: 95lb. 15:23; D, Time: 24:29; Sean, Time: 18:13;

Wednesday 08-14-2013

WOD: Row 2k for time
 
Athletes:
 Adam Sharrer, Time: 7:36; Alycia D., Time: 8:29.8; Tony.M, Time: 7.47; Youngie Y, Time: 10:50; Janine K, Time: 9:34; Kelly K., Time: 9:33; Becky S., Time: 8:18; Michael C, Time: 7:00; Jay, Time: 8:18; matt f, Time: 7:53; Kayla Lesher, Time: 9:45; Nikki Lincoln, Time: 8:19; Shanta, Time: 8:49; Gretchen p., Time: 9:29; Amy P., Time: 9:23; Kayla W., Time: 9:45; Lori W, Time: 13:25; WILL W, Time: 8:48; Margaret, Time: 9:16; Rose Collar, Time: 8.39.2; c bonenberger, Time: 7:19; amelia, Time: 8:40; Adrienne, Time: 8:15; Sharon N, Time: 8:55; Kirsten F, Time: 8:33.2; KAYLA S., Time: 8:30; Lexi, Time: 8.30; Frank S., Time: 8:06; Sade, Time: 8:21; crystal, Time: 9:01; Sean, Time: 8:31; Kelly Raggs, Time: 10:51; Amber Van Evera, Time: 9:16@10; Nikki LeVeille , Time: 8:08@10; ashley, Time: 10:40;

Tuesday 08-13-2013

WOD: Tyrant
KB Stays off the ground when it touches the ground the WOD is over.
200 KB Swings
150 KB Snatches
100 KB 1 Arm Press

 
Athletes: Rose Crews, Time: 41:08, Reps: -; Tara , Time: complete, Reps: .; Diane Di, Time: 41.46 , Reps: 40/20/20; Mike P, Time: 52:00, Reps: 50/25/35; Amy P., Time: -, Reps: complete; Kirsten F, Time: 40:10 , Reps: 25/15/15; matty f, Time: 46:06, Reps: ***; Laura, Time: infinity, Reps:  :; Nakiah, Time: complete, Reps: :; Youngie Y, Time: COJMPLETE, Reps: 200-140; Ed E, Time: 22:32, Reps: Complete; ethan m, Time: 25:11, Reps: complete; Kate L, Time: 23:55, Reps: complete 10lb; Becky S., Time: 23:31, Reps: completed w/20lbs; Tamzan, Time: 29:25  , Reps: completed w/15 lbs; carrie, Time: 27:51, Reps: completed wod 20lb; Alycia D, Time: 30:32, Reps: completed wod w/ 15 lbs.; Adam S, Time: 30:24, Reps: 450 reps @ 40 lbs; Margaret, Time: 21:26, Reps: All- 10 lbs.; Maya, Time: 33:35, Reps: reps; Amber VanEvera, Time: 21:00, Reps: complete; Nicole Lev., Time: 22:27, Reps: complete; Shanta, Time: 21:33, Reps: Complete; Rose Collar, Time: 22:32, Reps: complete; Ariah, Time: 24:31 @15, Reps: :); tony r, Time: 25;05, Reps: 450; Jay, Time: 31:25, Reps: @ 35lbs; Kayla W., Time: 21:41, Reps: Complete; Lori W, Time: 31:25, Reps: complete; Sade, Time: 20:48, Reps: complete; Frank S., Time: 23:22@30lbs., Reps: 450; Michael C, Time: 25:50 @35lbs, Reps: 450; George A., Time: 37:31@ 40 lbs, Reps: 450; Matt B., Time: 27:20, Reps: 350; Diane B, Time: 30:50, Reps: 450; ashley, Time: 36:50, Reps: complete!!!; Clifrto F., Time: 36:43, Reps: Complete; kevin  g, Time: 25:24, Reps: 35lbs; brynna, Time: 24:26, Reps: 25 lbs; Aiden W, Time: 20:58, Reps: 20 lbs; web, Time: 34:50, Reps: 450; Tricia H, Time: 3:06, Reps: 54reps@53#; Tricia Hewitt, Time: 44:02, Reps: 53/40/30#;

Monday 08-12-2013

WOD: "Fran"
21 - 15 - 9 
Thruster 95/65
Pullups


Athletes: James H , Time: 5:29; Mike H, Time: 7:10; Diane C, Time: 8:43 rx; Rose Crews, Time: 10:16 rx; Mike P, Time: 11:43 rx; Amy P., Time: 22:24 rx; Matt M., Time: 17:34; Denery P, Time: 20:00; Logan P, Time: 7:55; Michael C, Time: 7:26; David Liggett, Time: 12:16 95/90; rolando, Time: 10:13 rx; gretchen k, Time: 3:07 -PR; Dan Krueger, Time: 4:48; John Oliveri, Time: 3:35 RX; Amber, Time: 6:49 RX; christina curtaccio, Time: 10:47; Tara, Time: 9:57rx w/ grn bnd; Laura, Time: 11:21; Diane Di, Time: 8:59 RX; Laura W , Time: 11:21; Diane D , Time: 8:59; Nicole LeV., Time: 5:50rx; Jay, Time: 12:06; matt f, Time: 14:24; Aiden W, Time: 9:34; Frank S., Time: 5:44@95lbs.; crystal, Time: 8:52; web, Time: 12:30; brynna, Time: 9:56 rx; kevin g, Time: 6:35; michele k, Time: 6:31; amelia, Time: 10:30 rx;

Saturday 08-03-2013

WOD:
50 40 30 20 10 
Wallballs
HSPU

 
Athletes: Kyle, Time: 21:59; kelly, Time: 20:47; MARGARET MURPHY, Time: 20:50; KELLY M, Time: 23:03; Jay, Time: 24:20; lisa, Time: 27:40; Nik, Time: 22:26 rx; chris bonenberger, Time: 47:10; Brian R, Time: 50:00; Jeff P, Time: 50:00;

Friday 08-02-2013

WOD:

Run 1 mile
Row as long as the mile took to run
Run 1 Mile
 
Athletes: Natalie, Time: 25:10; christina curtaccio, Time: 26:30; Mike P., Time: 24:24; steve d, Time: 21:35; Andrew Licwinko, Time: 22:45; Kyle, Time: 24:39; Alex V., Time: 23.30; Amber, Time: 21:48; Michael C, Time: 20:10; Amy, Time: 31:44; Maya, Time: 37:58; Jay, Time: 26:38; Nicole LeV., Time: completed; matt f, Time: 22:00;

Thursday 08-01-2013

Cash In - 1000 m Erg

WOD:

21,18,15,12,9,6,3
SDLHP
Lateral Box Jumps

Cash Out - 30 rounds Plyo Ladder
 
Athletes: Rose Crews, Time: 15:58 @ 85#; Nik, Time: 16:48 @RX; CHRISTINA CURTACCIO, Time: 18:20; Natalie, Time: 18:51 @ 95#;

Wednesday 07-31-2013

Cash in: 50 push jerk 45#
 
WOD: 5 rounds for time
7 hang squat cleans 135/115
15 HSPU

Cash out: 50 PVC Hang Snatch
 
Athletes: Diane C, Time: 24:00 @ 95#; Natalie, Time: 3 rds; christina curtaacio, Time: completed; diane b, Time: 21:15; Amanda F, Time: 17:34 @75; Mike P, Time: 22:16 @ 95#; Amy, Time: 24:05@65; Dan Krueger, Time: 18:50 RX135; Albert, Time: 29:55rx; rolando, Time: 22:42 @ 95; gretchen k, Time: 8:59 @ 95lbs; Laura, Time: 25:50 @75#; Janine K, Time: 22:02 @45; Becky S., Time: 11:19 @45lbs; Adam S., Time: 15:17 RX; Gretchen p. , Time: 13:03(65); Tina , Time: 16.25 6 rounds ; mike I , Time: 16.40; Diane Di, Time: 12:53@65; Michaela, Time: 13:59@45; Shanta, Time: 14:07 @70lbs; Alycia D., Time: 18:29 @ 65 lbs.; Adrienne, Time: 9:48 @85 lbs; Jay, Time: 9:40@95; Michael C, Time: 9:58 @135 box hspu; Rose Collar, Time: 10:09 @ 75 lbs; Nicole LeV., Time: 12:40 @105lbs.; Ariah, Time: 9:41 @45; Phil Oakey, Time: 14:30; Paige Oakey, Time: 15:00; Aiden W, Time: 8:45; Michael W, Time: 10:00; kelly, Time: 12.51; Kyle, Time: 12:14 @65#; Nicole Moore, Time: 13:21@45#; Alex V., Time: 19:57; web, Time: 23:40; Frank S., Time: 8:47; brynna, Time: 22:58 115#; ashley, Time: 15:09;

Tuesday 07-30-2013

WOD: 2k row
 
Athletes: Diane C, Time: 9:09.0; chris bonenberger, Time: 7:23; colleen dlugaszewski, Time: 9:58; Natalie, Time: 8:35; Rose Crews, Time: 9:06; Tim J, Time: 7:15; eric N, Time: 8;40; Nik, Time: 7:12; Mike P., Time: 8:54; Mike I, Time: 8:38; Amanda Fuertsch, Time: 9:04; Amy, Time: 9:58; Lisa, Time: 9:32; Antoinette, Time: 9:13; Albert, Time: slow; rolando, Time: 8:13; Tricia, Time: 8:14.8; Steven, Time: 8:50; Jalontae, Time: 8:20; Trenton, Time: 8:40; John Oliveri, Time: 7:26; Kirsten F, Time: 8:21; Joe YB, Time: 7:11.9; Tara, Time: 10:18; Laura, Time: 9:02; Nakiah, Time: 10:12; Ed, Time: 8:12; Adam Sharrer, Time: 7:35; Becky Sharrer, Time: 8:28; Ed E, Time: 7:49; Carrie E, Time: 9:23; Bill S, Time: 9:18; Gretchen P., Time: 9:43; Alycia D., Time: 9:06; Tamzan, Time: 9:00; Margaret, Time: 9:41.1;
 Katie, Time: 10:04; Bill B, Time: 10:20; Frank S., Time: 8:17; crystal, Time: 8:56; Michael C, Time: 7:15; matt smith, Time: 8:37; Lauren, Time: 9:00; Nikki Linc, Time: complete; Rose Collar, Time: 8:41.9; Steve W., Time: 8:35;
 christina curtaccio, Time: 10:07; nicole fox, Time: 10:00; Shannon D. , Time: 11.28; Alex V., Time: 8:10; Aiden W, Time: 10:18; web, Time: 10:03; Michael W, Time: 15:00; Rashaad, Time: 8:06; Sara D, Time: 10:24;

Upcoming Events

Saturday 17 August - Ladies Night Out – 7:00 9:00 pm - Free event, open to  ladies of all ages and fitness levels - bring a friend or family member and get in a couple of workouts and have a blast!

Saturday 24 August AM – Reebok Outlet Special – We will do our daily WOD at the Reebok Outlet store at 8:30 am!

Saturday 24 August PM - CrossFit Pottstown will be set up at the Limerick Community Day 11:00 am – 3:00 pm. Come visit!

Monday 2 September - The second annual “Zombie Run” at 8:00 am followed by CrossFit Social. Friends & Family welcome  - free and open to all.

Check our website: www.pottstownkarate.com
Like us on Facebook: https://www.facebook.com/pages/Crossfit-Pottstown/160239910737237
Follow us on Twitter @CFPottstown

CrossFit Curious Session Sunday 11 August 2013

On Sunday 11 August 2013 at 12 noon CrossFit Pottstown will host a FREE CrossFit Introductory Session designed for individuals who are “CrossFit Curious”. 

This session will last roughly 2 hrs and will cover CrossFit's foundational movements and CrossFit methodology. 

If you're interested, please email Rob at rob.1@pottstownkarate.com to sign up. Space is limited to 25 participants. Please share if you have friends that have been wondering about CrossFit!

Monday 07-29-2013

Cash in - 600 m row

WOD: "The Deadly 6"
6 thrusters 95/65
6 pullups
6 HSPU
6 SDLHP 95/65
6 Burpee over bar
6 Hang cleans 95/65

Cash out - 600 m run

Post times to comments!

Sunday 07-28-2013

Cash In - 50 Sumo Pushups

WOD: 3rds
500 M Erg
21 KB Snatches total - @35/60
12 Burpee Pullups

Cash Out - Water Park Jog
 
Athletes:  greg hammond, Time: 17:15; Michael C, Time: 19:32; Michael C, Time: 20:32 (messed up first one); Kyle, Time: 26:09; Amber, Time: 22:00 rx; Kelly, Time: 31.46; colleen dlugaszewski, Time: 34:45; hailey jacobs, Time: 34:45; Michaela, Time: 25:32; Jay, Time: 19:12;

Saturday 07-27-2013

Cash In - 75 Wallballs

WOD: 21-15-9
OHS 95/65 lbs
Burpees

Cash Out - 1000 erg

Post times and loads to comments!

Friday 07-26-2013

WOD: EMOM for 12 min
1 deadlift (heavy)
3 burpees
5 kettlebell swings 70/50
 
Athletes:

Tim J, Ed, Diane C, Reps: 10 rds @ 205/195; Natalie, Reps: 10 rds @ 205/195/185; Rose Collar, Time: complete, Reps: 108; gretchen P., Time: complete(125,40), Reps: 108; Michaela, Time: complete (125,40), Reps: 108; Michael, Time: 26:02, Reps: 100; Aiden W, Time: 12:26, Reps: 108; web, Time: 12:38, Reps: 98; brynna, Time: 12, Reps: 225 pounds;

Thursday 07-25-2013

cash in: 75 star jumps

WOD: 8 rounds for time
5 power cleans 185/135
row 250 m

cash out: 75 sumo pushups
 
Athletes: Diane C, Time: 24:55 @ 105/95; Rose Crews, Time: 21:30 @ 75/85; Natalie  , Time: 25:49 @95; Lisa, Time: 22:10 @85; Amy, Time: 21:20@65; Mike P., Time: 21:37@105; Karen Y., Time: 18:30; Alicia, Time: 21:15; colleen dlugaszewski, Time: 25; hailey jacobs, Time: 26; David Liggett, Time: 16:43 @ 110; gretchen k, Time: 17:20 @ 95lbs; Dan Krueger, Time: 19:20 @185 for 1 then 155; Alex V., Time: 23:34; rolando, Time: 25:14 @135; John Oliveri, Time: 18:50 @185 ; Adrienne, Time: 16:40  @95lbs; Sean White, Time: 20:09; Tara, Time: 17:13 w/75; mike i, Time: 24:00; Kyle, Time: 19:26@75#; colin welsh, Time: 23:11@25#; Tamzan, Time: 17:03; Jkane, Time: 17:25; Nikki Lincoln, Time: 17:18 @ 95 lbs; Sade, Time: 17:21 @ 105lbs; Alycia D., Time: 15:55 @ 65 lbs.; Bill Sheppard, Time: 17:35; Adam, Time: 16:11 @ 145 lbs; Becky, Time: 16:50 @ 95 lbs; Gretchen  P., Time: 20:09@65;

Wednesday 07-24-2013

Cash In 750 Erg

WOD:

20 Front Squats 205/155
30 Box Jumps
40 KB Swings
50 Wall Balls 

Cash Out 750 Erg

 
Athletes:    Christina C, Time: 14:30; Joe YB, Time: 12:39 @155; Michael  C, Time: 9:36 @155; John Oliveri, Time: 9:10; Amber, Time: 10:23 @ 95# ; gretchen k, Time: 8:54 @ 95lbs; Alex V., Time: 17:03; Albert Daily, Time: 11:37 135/24"/60/20; Tara, Time: complete;

Tuesday 07-23-2013

WOD: 6 rounds for time

row 250 m

25 wall balls                                   

 
Athletes: Diane C, Time: 22:58; terry, Time: complete; Natalie, Time: 19:29; Rose Crews, Time: 19:28; Ed S, Time: 22.:00; Karen Y., Time: 17:03; diane b, Time: 18:50; Dan Krueger, Time: 17:53; Andrew Licwinko, Time: 18:23; Alex V., Time: 27:18; David Liggett, Time: 23:02 w/31lb vest; Albert Daily, Time: 22:28 sucks!; gretchen k, Time: 16:04; Amber, Time: 18:06; Keith, Time: 14:55; Lisa, Time: 23:50; Antoinette, Time: 24:00/par reps; Laura, Time: 21:56; Diane Di, Time: 24:31; Alycia D. , Time: 18:47 @ 10 lb.; tamzan, Time: 18:37 10lbs; Mike I, Time: 19:55; Janine K, Time: 23:12; Adam Sharrer, Time: 19:32; Becky Sharrer, Time: 19:37; Gretchen P, Time: 22:08; Sade, Time: 19:42 @ 14; J Kane, Time: 19:30; Carrie Edwards, Time: 16:00; Ed Edwards, Time: 15:30; matt f, Time: 17:30; Elysia, Time: 20:20; Shannon D., Time: 22:11; Clifton F, Time: complete; Sean, Time: 15:09; Shanta, Time: 18:20 Mod med ball squat; Nicole LeV., Time: completed; Steve W., Time: 19:14; Nikki Lincoln, Time: 17:13; Tony.M, Time: 17:45; Rick N, Time: 13:37 ; ken k, Time: 16;30; jenna waite, Time: 19:55; michele k, Time: 19:23; D, Time: 16:30; Jay, Time: 19:17; Joe YB, Time: 15:38; Becky, Time: 16:35; matt smith, Time: 20:15; crystal, Time: 14:58; Den G, Time: 19:44; Frank S., Time: 12:31; Adrienne, Time: 17:33; Aiden W, Time: 18:35; Kyle, Time: 19:11; Nicole Moore, Time: 22:12; Michael W, Time: 23:19; web, Time: 24:24; kevin, Time: 16.;

Monday 07-22-2013

WOD
3rds Max reps in 4 minutes 
15 push press, 
10 SDLHP, 
5 Burpees,
2 min rest
 
Athletes: Nik 6rds @85#; Natalie 3 rnds @ 75#; Ed 4rds@85#; Rose Crews, Time: 3 rds +36 (65#); Matt, Time: 135; Dan Krueger, Time: NA, Reps: 240 rx75; David Liggett, Time: 12, Reps: 5 +25, training mask 1st round; rolando, Time: 12, Reps: 7 rounds rx 75; Antoinette, Time: 166 Reps, Reps: RX; Lisa, Time: 5 Rds+ 8, Reps: @65; gretchen k, Time: 9 rounds , Reps: 65 lbs; Adrienne, Time: 65lbs @, Reps: 6 rds +13 reps; ashley , Time: 35 pounds, Reps: 5; Joe, Time: n/a, Reps: 7 rds +46/256 reps @75lbs; Frank S., Time: n/a, Reps: 7 rds+36=250reps.; Michael C, Time: 8 rd + 10, Reps: 250 rep; Mike T, Time: NA, Reps: 308; Jay, Time: NA, Reps: 205; MATT F, Time: NA, Reps: 150; Denny, Time: 20, Reps: 172; aiden w, Time: time:na, Reps: 7rds;  Michael, Time: 17:00, Reps: 5rds; Michaela, Time: 12, Reps: 6rds; sean white, Time: 12, Reps: 6rds and 14pp; web, Time: na, Reps: 5; Nicole LeV., Time: 75lbsRX, Reps: 132reps; Sara, Time: 25lbs, Reps: 127reps; brynna, Time: RX, Reps: 141 ; jared, Time: rx, Reps: 152; dee, Time: rx, Reps: 210; james h, Time: 17:55, Reps: 00;

Sunday 07-21-2013

WOD: 
3 rds 
Erg - 3 Min Max Calorie
Deadlift 3 Minutes Max Reps
3 Minutes Rest

Post calories, reps, and loads to comments!

Friday 07-19-2013

Cash In - 50 med ball cleans

WOD:  21-15-9 box jumps, pull ups, push ups

Cash Out - 50 KB swings
 
Athletes: Mike H, Time: 9:05; James H, Time: 8:34; Dan, Time: 11:37; Natalie, Time: 11:25; Rose Crews, Time: 10:53; Amber, Time: 6:51; Keith G, Time: 5:58; terry, Time: 14:00; dan waite, Time: 22:10; Sara, Time: 23:25; Maya, Time: 15:45; matt smith, Time: 23:45;

Thursday 07-18-2013

WOD:

1000m row

800m run

50 burpees

Athletes: Rose Crews, Time: 16:49; Amber, Time: 12:30; Keith G., Time: 10:14; Nik, Time: 14:19; Natalie, Time: 13:52; Tim J, Time: 13:00; Ray F, Time: 24.00; Debi, Time: 24:00; John Oliveri, Time: 11:40; Nicole LeV., Time: 12:52; Amy P., Time: completed; Karen Y, Time: completed; Andrew L., Time: 13:20; Dan Krueger, Time: 11:35; gretchen K, Time: 11:51; Logan P, Time: 14:30; mason p, Time: 14:35; David Liggett, Time: 14:30 w/31lb vest; Alex V., Time: 17:38; Tara, Time: 14:58; Laura, Time: 15:22; Kirsten F, Time: 15:53; Adrienne, Time: 13:34; Terry, Time: 18:00; Rose Collar, Time: 14:45; Janine K, Time: 19:02; Alycia D., Time: 15:53; sade, Time: 13:14; becky sharrer, Time: 13:57; adam sharrer, Time: 14:45; Katie Lyle, Time: 14:44; Mo  Lyle, Time: 15:03; Sean, Time: 12:40; Tony.M, Time: 13:43; D, Time: 16:21; ken k, Time: 11;01; Jay, Time: 14:40; jenna waite, Time: 22:09;   Becky B, Time: 17:18; Michael C, Time: 12:14; Sara D, Time: 25:00; kayla, Time: 22:18; Aiden W, Time: 15:41; michael, Time: 45:02; Lori w, Time: 37:00; Nicole Moore, Time: 18:01; web, Time: 27;40; Den G, Time: 14:58; ashley, Time: 21:30; Octavius, Time: 10:26; kevin g, Time: 10:22;

Wednesday 07-17-2013

Cash in: 1000m Row

WOD:
3RDs
15 Power cleans 115/85#
10 Sumo pushups
20 Hands free pushups
20 KB swings 40/60 #

Cash out: 50 PVC Hang Snatch (hook grip)
 
Athletes: Gary Allan, Time: 16:15; Sarah H, Time: 14:58 @30lb; Tim J, Time: 14:14; Amy P., Time: 29:47 @65lbs; Antoinette, Time: 12:56 RX; Kirsten F, Time: 15:57 RX; Alicia, Time: 15:56; Brian R, Time: 17:06; MASON P, Time: 11:34; Logan P, Time: 13:35; Michaela, Time: 15:37; jenna waite, Time: 16:13 rx; misty laboy, Time: 17:20; Tara 75lbs., Time: 17:36; Laura, Time: 19:03 65#; Adam, Time: 13:15 RX; Brittany S., Time: 12:40 RX; Maya, Time: 14:22 rx; becky s, Time: 14:10 pc @ 75lbs; Ed E, Time: 12:20; Gretchen P., Time: 14:23; Alycia D., Time: 15:09; pc @ 65lb.; kb @ 35lb; Mike T., Time: 9:48; Tony R, Time: 12;10; carrie, Time: 15:10; TINA , Time: 15.40; Tony, Time: 13:00 @115; Jay, Time: 15:20; Shanta, Time: 14.45; Kenny, Time: 8:12; Frank S., Time: 9:54; Rose Collar, Time: 12:51 @ 75lb; Nicole LeV., Time: 11:41; George A., Time: 11:12; Kayla S. , Time: 12:51 RX; D, Time: 14:20; ashley , Time: 22min; brynna, Time: 12.01;

Tuesday 07-16-2013

WOD:  "Nancy" 

5rds

400M run

15 OHS (95#)
 
Athletes: Rose Crews (55#), Time: 23:23; GARY ALLAN, Time: 23:01; MIKE HEWITT (95#), Time: 20:00; NATALIE, Time: 65# 19:46; RAYMOND F, Time: 37.00; DEBI, Time: 37:00; Mike Paciotti, Time: 17:53; Amy P., Time: 24:50 @35lbs.; Karen Y, Time: 22.23 @35lbs; Nik , Time: 26:03 @95#; Brian R, Time: 25:52; David Liggett, Time: 16:08 31lb vest, 45(2), 15(3); Dan Krueger, Time: 17:06 RX95; mason p, Time: 17:27; Logan P, Time: 18:14; regan bradley, Time: 22; Liam Bradlry, Time: 20;
 Jalontae, Time: 24:00 95lbs; Adrienne, Time: 19:34 65lbs; Laura, Time: 28:07 @65#; Kirsten F (65lbs&rowmod), Time: 18:08; Adam Sharrer, Time: 22:21; Becky Sharrer, Time: 17:49 w/air squats; carrie , Time: 17:48; Ed E, Time: 22:00; Tina B, Time: 21.02; Tamzan, Time: 18:23; Jim K, Time: 22:02; Gretchen P. (45), Time: 20:18; sade, Time: 18:55 @65; Janine K, Time: 21:44 45lbs; Katie Lyle, Time: 19:30; Philip Moss, Time: 17:26; Sean, Time: 17:30; Bill Sheppard, Time: 18:55; Nicole LeV., Time: 17:56; ken k, Time: 16;15; rick n, Time: 16;04; Margaret, Time: 22:05; Maya, Time: 24:16; Shanta, Time: @65lbs 23:16; Diane Dietch, Time: 18.59 @65; megan plotts, Time: 19:10@45; MALLORY SIMMS, Time: 19:00@25; Jay, Time: 22:12; D, Time: 29:35; Michael  C, Time: 17:40 @95; F.Stehman, Time: 16:15@85; C.Stehman, Time: 17:52@35; Rose Collar, Time: 20:18; Ariah(#35), Time: 18:09; Joe YB , Time: 19:05 @95#; Kyle, Time: 22:21 @35#; Nicole Moore, Time: 23:22 @35#; michael w., Time: 21:02; web, Time: 23:05; Alex v., Time: 23:58; Aiden W, Time: 20:48; Denny G, Time: 21:00;

Monday 07-15-2013

WOD: 3rds for time
15 hang power cleans 135
15 burpees
 
Athletes: Diane C , Time: DNF - pulled quad;

Post times and weights to comments!

Sunday 07-14-2013

 
Cash in: 1000 M ERG

WOD:

10 Bodyweight Deadlift
25 Box Jumps

Cash out: 25 Burpee Pull-ups
 
Athletes: Kirsten F, Time: 20:25; Matt F, Time: 15:20; Logan H., Time: 5:40/ 1:47; Michael C, Time: 9:47; Rose Collar, Time: 13:33; Jay, Time: 16:20; Sade, Time: 9:00; Adrienne, Time: 8:38; Steve W., Time: 11:20; ashley, Time: 17:10  ; Denny Garner, Time: 15:44;

Saturday 07-13-2013

Cash in: 50 Wallballs (lite - 10 Lbs. )

WOD: "Bear Complex"
   7 reps = 1 round
   1 rep = High Hang to Rack, Front Thruster, Rear Thruster, return to High Hang
   7 rds total

Cash out - 1 mile Lite Run - Airborne Shuffle.
 

Athletes: Post times and weights to comments!

Friday 07-12-2013

 [Diane C., who HATES kettlebell swings]

 WOD: 3 rds for time
28 burpees
28 pullups (mod ring rows)
28 KB swings 80/60

Athletes: Chris B, Time: DNF; Diane C, Time: 31:24 @ 50#KB;
 Alicia Y., Time: 22:20; Karen Y, Time: 23:58; Kirsten F, Time: 24:55; Lisa D, Time: 28:37 40 lbs kb; Tara  w/ green band & 40lbs, Time: 24:14; matt f, Time: 35:00; Jay, Time: 40:20; Nikki Lincoln, Time: 24:00 squats inst kbs; misty laboy, Time: 22.48; gretchen p., Time: 25:32; Michael C, Time: 29:30; Mike T., Time: 20:00; Steve W., Time: 38:00; D, Time: 26:36; Sarah H, Time: 24:31; kevy g., Time: 20:27 @40 kbs; brynna , Time: COMPLETE! RX! ;

Thursday 07-11-2013

Cash in: 50 Burpees

WOD: Ring row ladder
10,9,8,7,6,5,4,3,2,1
150m run (1x around building)

Cash out: 50 Bottoms up

Athletes: Post time to comments!

Wednesday 07-10-2013

[Matt M. on thrusters]

WOD: "Jackie"
Row 1000 m
50 thrusters @45#
30 pullups

Athletes: Post time to comments!

Tuesday 07-09-2013

[Lisa D., snatch grip deadlifts]

WOD: 20 min EMOM
5 snatch grip deadlift
5 power snatch
5 overhead squat

Athletes:
 Diane C , Time:  20 , Reps: 10 rds@65#; Rose Crews, Time: 20, Reps: 12+10@55; Nik, Time: 20, Reps: 15@85#; Chris B, Time: 20, Reps: complete; mike h , Time: 17 rds, Reps: @85#; gary allan, Time: 20, Reps: 15; Amber, Time: 20, Reps: 12 rds @65#; Lisa D, Time: 20 rds, Reps: 14 + 5 @ 55 lbs;
 Joe Y, Time: 17 rds @85#; Mike P, Time: 12 rds; Albert, Time: 13rds 75lbs; Alex V, Time: 7 rounds; Robert  W., Time: 10rds; David Liggett, Time: 17 Rounds @65; Jenna Waite, Time: 14 rds; Kirsten F, Time: 20@65 3 reps; Adrienne, Time: 20 Reps 13 @65 lbs; Laura, Time: 9; Ed Edwards, Time: 18; Janine K , Time: 11; Alycia D, Time: 11 rds @45; sean, Time: 8rds; sade, Time: 12 rds; becky, Time: 15; Adam, Time: 10; jim kane, Time: :20; sean White, Time: 20min; Youngie Y:JJ, Time: 20mins @ 45; Shanta, Time: 19rds @65; Diane Dietch, Time: 20 @65; Mike I, Time: 12; Liam Bradley, Time: 20; regan bradley, Time: 20; Nyles Davidheiser, Time: 15rds; Goldy Singh, Time: 18rds; vishal patel, Time: 12rds; mallory, Time: 20; megan, Time: 20; Nicole LeV, Time: 14rds; Lauren, Time: 4rds 65lbs; 8rds at 45lbs; Rick, Time: 14 Rds Rx; Margaret Murphy, Time: 20; Kayla S., Time: 11 rds; Michael , Time: 13 rounds; D, Time: 10 reps; ashley, Time: 15 rounds 35lbs; michael, Time: 10 rounds; aiden, Time: 11rds; Kyle, Time: 16 rds @35#; Rachel, Time: 16rds @ 15lbs; Maya, Time: 14 rds @ 45; web, Time: 14 rounds

Monday 07-08-2013

TABATA Something Else

20 seconds on/10 seconds off. 8 rds on each of the 4 exercises = 32 rds total.
8 rds Pullups
8 rds  Pushups
8 rds Situps
8 rds Squats

Athletes:
 Joe YB, Time: 438 reps; Matt, Time: 312 reps; Kyle, Time: 309 reps; James , Time: complete; Mike , Time: Complete; Dan, Time: cvomplete; Lisa , Time: complete; John O, Time: 477 reps; Mike P , Time: 214 reps; David L 31 lb vest, Time: 282; brynna, Time: 276 reps - rx pullups; Alicia Y., Time: 250 reps; Karen Y., Time: 252 reps; mason p, Time: 281; Dan Krueger, Time: 375 total reps; logan P, Time: 340 total reps; Jeff P., Time: 252 total reps; Brian R, Time: 249 TR; KIRSTEN f, Time: 291 reops; Adrienne, Time: 299; ashley, Time: 261reps    ; jenna waite, Time: 218 reps

Announcements

•Board Meeting 12:00 pm this coming Saturday 13 July 2013. All are welcome to sit in on this, if there is an issue you want to raise this would be the time and place.
•No Ladies night for July2013, will return August 2013
•CrossFit Member Meeting at the New Building tentative time and date Saturday 20 July 2013
5pm.
•Tutoring to Begin in the next week or two see facebook flyer or contact Rob.
•CrossFit Invitational Sunday 21 July 2013….
      On Sunday 23 July 2013 at 12 noon CrossFit Pottstown will Host a CrossFit Introductory Session designed for individuals who are “CrossFit Curious”.  This Session will last roughly 2 hrs and will cover CrossFit 9 Foundational Movements and CrossFit Methodology. This is an invitation only event, if you wish to invite a family member or friend to attend with you that’s fine just let me know space is limited to 25 participants.
Other news –
•We now accept credit card and debit cards for your convienence,
•We also now have “paypal” set up on our new website www.crossfitpottstown.com
•Paper towels and water are not included in your membership, please help with the supply of both, we can’t afford to keep supplying everyone with personal sweat towels – it works great when everyone contributes - thanks.

Sunday 07-07-2013

WOD: "7000 lb Elephant"
Clean & jerk (shoulder to overhead)
Men: 52 reps @ 135
Women: 83 reps @ 85

Alternate: 74 reps @ 95, or any weight/rep combo that adds up to 7000 lbs total

Athletes: Diane C 26:44 Rx, Natalie 29:00 Rx, Ed, Jamie, ...

If your name isn't listed, add times to comments!

Saturday 07-06-2013

For time:
 800 meter run,
25 Box Jumps,
25 HR Pushups,
400 Meter Run,
15 GHD Situps,
10 Muscle ups,
400 Meter run,
15 TTB,
10 HPU,
200  Meter Run,
25 Burpees

Post times and modifications to comments.

Friday 07-05-2013

2 K Row

Athletes: TJD , Time: 8:20; David L, Time: 7:19; David Liggett, Time: 7:19; Lisa, Time: 9:32; Adrienne, Time: 8:34; Amber, Time: 9:50; Albert, Time: 7:47.5; Tricia, Time: 8:08; Nicole LeV., Time: 8:19; Becky, Time: 8:05;

July 4th - Filthy Fifty!

For time:
 50 Box jump, 24 inch box
 50 Jumping pull-ups
 50 Kettlebell swings, 1 pood
 Walking Lunge, 50 steps
 50 Knees to elbows
 50 Push press, 45 pounds
 50 Back extensions
 50 Wall ball shots, 20 pound ball
 50 Burpees
 50 Double unders

Post time to comments!

Wednesday 07-03-2013

 Cash In: Heavy KB SDLHP
WOD:20 Min AMRAP
12 Hang Cleans 95 / 65
7 Handstand pushups
Cash Out:  50 Sumo Pushups

Fundamentals Class
Med Ball Cleans
PVC Snatch
PVC Cleans
8 Min AMRAP TBD


Athletes: Nicole LeV., Time: 10 rds. 11 reps; Kirsten F, Time: 5 +3; Logan P, Time: 7 Rounds; David B, Time: 6 RDs; Jenna, Time: 6 rounds; mason p, Time: 8 rounds; Jeff, Time: 5.25; Brian , Time: 5.25; Joe Y, Time: 9 rds; jesse frasca, Time: 20.00; Antoinette, Time: 5 rds 95lbs; Albert, Time: 4 +7; Adrienne , Time: 7 rds 5 reps; D, Time: 4rds 16reps; Becky Sharrer, Time: 9+12 rounds 12 hang cleans w/65lbs, 7 hspu; Amanda Millisock, Time: 11 rounds 25 lbs; Adam Sharrer, Time: 7 rounds 95 lbs; Alycia Dotterer, Time: 7 rounds +2 -  45 lb; Sean, Time: 9.2; Ariah, Time: 8 rounds +1 HSC; Maya, Time: 6 rds  5 reps; Michaela, Time: 7 rds  ; Lauren , Time: 4 rds 13 reps; Sean White, Time: 8 rounds; Denny, Time: 5 + 8;

Tuesday 07-02-2013

 5 Rds
15 reps of dumbbell split cleans  40 lbs
21 Pullups - option 21 pushups

Athletes: Amber, Time: 15:36 1rd pull 4 rd push 25lbs each; Diane C, Time: 22:35 @ 25; Nik, Time: 23:42 rx, 2rd pull 3 push; Tim J, Time: 26:13 pull ups; Natalie, Time: 15:39 @ 25 pushup; james, Time: 14:54; Terry , Time: Complete; Amanda Fuertsch, Time: 28:56; Albert , Time: 27:48 40lbs alt pull/push;  brynna, Time: 17:30; amy m., Time: 18:30; Steve W., Time: 25.23 push ups; Jay, Time: 21:22; Nicole LeV., Time: 12:08 25lbs. push-ups; Becky B, Time: 13:30 @ 20lbs & pushups; Frank S., Time: 11:01; crystal, Time: 12:52; dan waite, Time: 26:55; Sean White, Time: 13:05; Michael C, Time: 14:45; Robert W, Time: complete; Kyle, Time: 12:19; Nicole Moore, Time: 12:49; web, Time: 2309;

Monday 1 July 2013

WOD: "Cindy"
Complete as many rounds in 20 minutes as you can of:
5 pull-ups
10 push-ups
15 air squats

Post rounds to comments!

Athletes: Diane; Diane C, Time: 20:00, Reps: 14 rds + 15 reps; Tim J, Time: 20:00, Reps: 15rnds 5 reps; Rose Crews, Time: 20:00, Reps: 13 rds + 16 reps; Amber, Time: 20:00, Reps: 15rds + 3 reps; james, Time: 20:00, Reps: 17; Matt M., Time: 20, Reps: 9rds; Karla, Time: 20, Reps: 9;
      Kyle, Time: 10 rds; Alex V, Time: 9 rds; Kirsten F, Time: 11 +10; Logan P, Time: 14 ; mason p, Time: 9; David B, Time: 9 rounds; Joe Y, Time: 16 rounds; rolando, Time: 14 rouhnds 3 reps; David Liggett, Time: 12 plus 10, w/25lb vest; Lisa Demetrio`, Time: 15 reps; Nicole Lev., Time: 17rds -1 rep; steve d, Time: 13+3; Dan Waite, Time: 8; Tara H., Time: 16 w/green band ; Adrienne H., Time: 12 rnds plus 15; Jared Scherer, Time: 17; web, Time: 9 rounds; mike weber, Time: 5rounds; aiden weber, Time: 8 rounds; Steve W., Time: 13 rds; green; Michael C, Time: 17rd;

James - pullups at the Murph

Sunday 30 June 2013

WOD:

Deadlifts 225
Overhead squat 135

Post time and loads to comments!

Saturday 29 June 2013

CrossFit Pottstown 2nd Annual River Run
50 wall balls
run
50 tire flips
run
50 box jumps
run
50 thrusters
run
50 kettlebells
run
row 1000 m

Athletes:
Rob Matthews; Ty Solis; Sal Deluca; Diane Carroll; mike h; crystal; frank; chase; Tim J; Frank S; Antoinette Demetrio; Lisa Demetrio; TJ Demetrio; Joe Youngblood; Rose Collar; ken keppley; josh ke;ppley; gary allan; Mike Sidlo; Margaret Murphy; Amanda Millisock; gretchen P.; Janine Kosek;

Gretchen P partying at tire flips

Friday 28 June 2013

WOD:
Ring dips 10-9-8-7-6-5-4-3-2-1
Run 150 between each set

For time

Diane C 13:31, Natalie 13:45

Post time to comments!

Tim J, in motion

Thursday 27 June 2013

WOD: run 1 mile
after 600 m, do 100 air squats

for time

Diane C 11:27, Natalie 11:20

Post times to comments!

Rose and Natalie, repping out some squats

Wednesday 26 June 2013

400 m farmer's carry
Kettlebell snatch
...
More to come

Add times to comments!

Athletes:
 Kirsten, Time: 21:56; Jenna, Time: 24:02; David , Time: 24:29; Login, Time: 17:42; Mason, Time: 20:04; Sean, Time: 16:27; Albert , Time: 30:09 70/45/50lb; Jolante, Time: 32:14; Greg H, Time: 14:35; Diane D , Time: Complete 40/35/35; Bill , Time: 27:40; Ed, Time: 27:45; Shante, Time: 32:45; Janine, Time: 24:15; Keith, Time: 30:20; Nikki, Time: 30:04; Sade, Time: 21:06; Jim, Time: 27:30; Mike, Time: 28:34; George, Time: 17:40 Complete; Sean, Time: Complete; Tony, Time: Complete; Mike, Time: Complete; Phil, Time: Complete; Youngie Y: JJ, Time: 20:56;

Tuesday 25 June 2013

Cash in: 75 PVC snatches

WOD: 10 min max reps
1 arm kettlebell clean & jerk 60/40#
(KB cannot touch the floor!)

Cash out: 25 wall balls

Diane C 42 (break, then 30 break 20 break 10) @ 30, Natalie 65 @ 30, Nik 68 Rx, Dan 52 @50, Tim 66 Rx, Eric 60 w/breaks, Gary 40 w/breaks, Amber 40 Rx, Anthony complete, Kate complete, Rolando 59 Rx, Karla complete, Joe Y 52, Bill complete, Mike 58, Amy 61, Alicia 70, Karen 82, David B complete, Logan 80, Mason 55, David L 52 @ 40, Jenna 67, Mindy 68, Alex, Steve D 40 @ 60, Lisa 75, Annie 89 Rx, Dan 40.4.4.26, Albert 36, John O 76 Rx, Taz 75 @20, Jay 79 @ 50, JJ Youngie, Gretchen P 93@ 20, Janine K 66 @ 25, Sean 39 @ 60, Lauren 55 @ 25, Margret complete 15, Katie 65@ 20, Sade 88@ 30, Crystal 70@ 20, Kayla learning technique, Mike, Big Web 58, Michael 40, Aiden 45, JoAnna 76@25

Monday 23 June 2013

WOD: 5 rounds for time
Run 450 m
12 deadlifts 225/185

Mike 23:15, Sandra complete, Natalie 31:28 Rx, Rose 24:19 @ 95, Nik 26:32 Rx, Tim 17:03 Rx, Lisa 25:21 @ 155, Mike 22:12@135, Joe Y 19:17@225, Kaven 20:00@95, Alicia 20:27 @ 65, Rolando 25:11 Rx, Brian 20:21, Jamie 20:30, Annie 25:12 Rx, Dan 16:30, David 16:20 @ 155, Bruce 22:03, Logan 17:00@125, Mason 18:28 @ 125, Steve D 22:55 @ 225/275, Jason 20:09@ 225, Becky 18:04 @ 95, Laura 23:16@95, Alex 24:45, steve 185, George Rx 14:30, Rose 135 22:11, Johnny 105 14:23, Steve W 22:13, Mike 17:08, Brynna 20:47 @ 135, Amelia 16:31, Jared 22:00, Kayla S. 23:19 Rx