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