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
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