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

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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;