April Burpee Challenge, 100 Burpees per day for the entire month of April
Gwen
21 - 15 - 9
Clean and jerk, unbroken touch and go.
Colleen 9:36@55, Nick, S, Nic, Brian, Diane, James, Michele complete, Nikki5:50@95, Justin 5:50@105, Rose 6:19 @85, Alycia, 6:47@85, Brittany 6:08@85, Crystal 5:55@35, Johnny @ 95, Janine K6:19@ 45, Gretchen 8:27@65, Dustin 135, Karen Y at 65lbs, Dave Y 115,135,155 , Nicole M 10:12,
Welcome to the training blog (and other announcements) from CrossFit Pottstown. Visit our full site at www.crossfitpottstown.com
Tuesday, April 29, 2014
Saturday, April 26, 2014
25 April 2014
For time:
30 behind the neck thrusters 135/115
Diane C 8:27@ 85, Nat 10:16 @ 85, Rose W, Brian, Mike H, Nick,Amanda 14:31@85, Cindi - complete, Karla 11:11@65, Rolando 4:31@135, mike p 9:18@135, Mike T, Melissa, Maure, Kyle 8:29@85, Octavius 4:51 @ 135, Adam 5:10, Brooke 7:00 @95, David l6:33@85, Sean 8:47, Joanna 5:16@75, Diane 5:16@85 5@ 65, Dustin V 4:58, Jay H 6:17, Gretchen P 3:30@50, Valerie 2:45 @ 65lbs, Adrienne 2:46 @ 75lbs, Amelia 2:50 @75lbs, Christina 4:10 @ 75lbs, Nikki 4:16@ 95lbs, Kayla W. 2:40 @85lbs, Lori complete, Kevin 3:50 @ 95lbs
30 behind the neck thrusters 135/115
Diane C 8:27@ 85, Nat 10:16 @ 85, Rose W, Brian, Mike H, Nick,Amanda 14:31@85, Cindi - complete, Karla 11:11@65, Rolando 4:31@135, mike p 9:18@135, Mike T, Melissa, Maure, Kyle 8:29@85, Octavius 4:51 @ 135, Adam 5:10, Brooke 7:00 @95, David l6:33@85, Sean 8:47, Joanna 5:16@75, Diane 5:16@85 5@ 65, Dustin V 4:58, Jay H 6:17, Gretchen P 3:30@50, Valerie 2:45 @ 65lbs, Adrienne 2:46 @ 75lbs, Amelia 2:50 @75lbs, Christina 4:10 @ 75lbs, Nikki 4:16@ 95lbs, Kayla W. 2:40 @85lbs, Lori complete, Kevin 3:50 @ 95lbs
Friday, April 25, 2014
24 April 2014
April Burpee Challenge 100 Burpees for the entire Month of April
For Time
30 squat Jumps
15 HF pushups
30 Box Jumps
15 HF Pushups
30 Split Squats (each leg)
15 HF Pushups
30 Squats
Nic, Brian, Debbie, Colleen, Paula 12:23, Eric N 10:32, Sean W 9:06, Mike P 8:47, Cindi Bev 8:29, Amanda M 8:47, Rolando 7:57 20lb vest , Tricia 9:24, Karla 9:53, Rolando with 40lb vest 7:57, Carol 8:18, Adam 9:17, Sharon N. 9:32 ,Tara 12:03; JoAnna 10:08 Adrienne 6:54, Ray D 8:59, Karen 7:50, Dave 7:47 , Mike C 7:03, Michael W 8:03,
6:00 pm and 7:00 pm fundamentals
Coach 7, Saddig 10, Janine K 7+18, Jojo 7+18, Alicia 6+15, Caroline 6+18, John W, Alycia 8+6, John H6+6 , Laura W 6 , Mike P 8+10, Alexis 5, Andrea 7,
Wednesday, April 23, 2014
23 April 2014
3 rds
50 calories
15 HSPU
50 double unders
Simon 24:52, Diane C 30:00 Rx (broken rope), Rose W 23:10 mod, Colleen 32:08 mod, Nik 27:16 mod, Natalie, Joe Y 21:56, Brian 24:00 mod, Tuck, Matt M 29:00, Rolando 19:56, Heyleen 27.39, Gina 25:00, Mike P. 23:49 Rx ,Karla 24:31,L Watson 22:54;Tracey 24:03, Karen Y, Jeanette 25:33, Dave Y, Sean R, Ray D 22 ;10
6;00 pm / 7:00 pm fundamentals
Chris A 12+14 , Justin 11, Reyna 10+3, John W 10+25, Nikki Lev 10+30, Gretceh P 9+2, John H 5+5, Mike Cesarski 11+4, Lauren D 9+20, Jojo 8+3, Devon 9, Amanda 6+11 Lori 8+12 Kelly M 6+19 Isaac 7, Meisee 6, Smiley 8, Ashley 9+15, Jen 7+15, Danny 8+14, Mike P. 8,
50 calories
15 HSPU
50 double unders
Simon 24:52, Diane C 30:00 Rx (broken rope), Rose W 23:10 mod, Colleen 32:08 mod, Nik 27:16 mod, Natalie, Joe Y 21:56, Brian 24:00 mod, Tuck, Matt M 29:00, Rolando 19:56, Heyleen 27.39, Gina 25:00, Mike P. 23:49 Rx ,Karla 24:31,L Watson 22:54;Tracey 24:03, Karen Y, Jeanette 25:33, Dave Y, Sean R, Ray D 22 ;10
6;00 pm / 7:00 pm fundamentals
Chris A 12+14 , Justin 11, Reyna 10+3, John W 10+25, Nikki Lev 10+30, Gretceh P 9+2, John H 5+5, Mike Cesarski 11+4, Lauren D 9+20, Jojo 8+3, Devon 9, Amanda 6+11 Lori 8+12 Kelly M 6+19 Isaac 7, Meisee 6, Smiley 8, Ashley 9+15, Jen 7+15, Danny 8+14, Mike P. 8,
22 April 2014
April Burpee Challenge - 100 Burpee per day for the month of April
22 April 2014
Metcon
Water Park Run - 1.5 miles
Joe Y, Mike P, Jentry, Amanda, Cindi Bev, Laura, Tracy, Joanna, Ray D, Dave Y, Mike cesarski
L Watson
6:00 & 7:00 pm Beginners
John H 4 - 16, John P 6+2, Alycia 7, Jojo 5+19, Abby S 6+3, Kelly Mcg 6 . Crystal 6+2, Carol 6+18 1/2 lap, Christian 7+12, John W 7, Jazz 6, Janine K 5+18+1/1, Isaac 7 , Gretchen P 6+7, Caroline 4+10, Lori 6+18, Tricia 5+18, Lauren 4+22, Jeanette 6, Tracey6, Reyna 7, Kevin 8+12, Amelia 5
22 April 2014
Metcon
Water Park Run - 1.5 miles
Joe Y, Mike P, Jentry, Amanda, Cindi Bev, Laura, Tracy, Joanna, Ray D, Dave Y, Mike cesarski
L Watson
6:00 & 7:00 pm Beginners
John H 4 - 16, John P 6+2, Alycia 7, Jojo 5+19, Abby S 6+3, Kelly Mcg 6 . Crystal 6+2, Carol 6+18 1/2 lap, Christian 7+12, John W 7, Jazz 6, Janine K 5+18+1/1, Isaac 7 , Gretchen P 6+7, Caroline 4+10, Lori 6+18, Tricia 5+18, Lauren 4+22, Jeanette 6, Tracey6, Reyna 7, Kevin 8+12, Amelia 5
Friday, April 18, 2014
17 April 2014
April Burppe challenge 100 Burpees per day for the entire Month of April.
5 Rds
15 Deadlift
12 power cleans
9 Front Squats
6 Push Jerks
Sharron 12:00at 35, Adrienne 19:57 at 85, Tricia 28:40at 85 lbs, Jay 27:57 at 115, Rolando 22:00at115, Karla 29:59 at 115, Longston 34:57 at 95, Amanda 35:14 2 85, Tara, Michel RX 27:45, Sade 19:52, Christine C 23:50 rx, Dave 22:37 rx, Karen 21:06 rx, mike 31:30 rx, John G 23:50 rx, Diane C 23:55 Rx
Dave Y, Karen,
6:00 pm / 7:00 pm 14 Min AMRap
6Power Clean
6 Pushups HF
6 Situps, out front door / in back door
john jeff 9+3, Jennifer 8+6, Danny 7+12, Alesha 8 Reyna 11, hailey8 Kelley McG 8+14 Rose 9+18, Brittany 9, Carol 6+12, John W11+18 , Marianna7+18 , Cory 11+18, Coroline 5+13, Jojo 8+3, Ashley 11, Nikki 12+9, Phil12+18 , Amanda 9 Jazz 8, Dee 12, Valerie 9, Meesiee 6+6, Tracey 8, Jeanette 8+18, Matt 8+6, Alexis 4+3, Diana 8+6, Andrea 6+6,
5 Rds
15 Deadlift
12 power cleans
9 Front Squats
6 Push Jerks
Sharron 12:00at 35, Adrienne 19:57 at 85, Tricia 28:40at 85 lbs, Jay 27:57 at 115, Rolando 22:00at115, Karla 29:59 at 115, Longston 34:57 at 95, Amanda 35:14 2 85, Tara, Michel RX 27:45, Sade 19:52, Christine C 23:50 rx, Dave 22:37 rx, Karen 21:06 rx, mike 31:30 rx, John G 23:50 rx, Diane C 23:55 Rx
Dave Y, Karen,
6:00 pm / 7:00 pm 14 Min AMRap
6Power Clean
6 Pushups HF
6 Situps, out front door / in back door
john jeff 9+3, Jennifer 8+6, Danny 7+12, Alesha 8 Reyna 11, hailey8 Kelley McG 8+14 Rose 9+18, Brittany 9, Carol 6+12, John W11+18 , Marianna7+18 , Cory 11+18, Coroline 5+13, Jojo 8+3, Ashley 11, Nikki 12+9, Phil12+18 , Amanda 9 Jazz 8, Dee 12, Valerie 9, Meesiee 6+6, Tracey 8, Jeanette 8+18, Matt 8+6, Alexis 4+3, Diana 8+6, Andrea 6+6,
Wednesday, April 16, 2014
16 April 2014
April 15th, 2014
50, 35, 20
Wall-Balls,
Lunges,
Box Jumps
Matt M 29:15, Joe Y 20:42Cindi Bev 18:49, Amanda M 21:29, Mike T , Maure, Eric N 33:21 , Christina C 25:31, carol F, Rolando 25:24, Maya complete, Jentry, Brooke 32:40; JoAnna 22:26 15lb/24"; Tara 30:46 24"/14lbs, Karla 26:17, David L. 21:09 20# & 30" Box, Mike Cesarski 16:48, Nikki Lev 17:37, Krysatal 19:52, Janine 19:16, Kayla L 19:55, Karen Y 17:15, Dave Y 20:30 Ray 21:49, Valerie 23:31, Mason 11:42, Logan 12:05 John G 18:20, Declan complete, Jules 19:20, Maria 19:00, Dan 10:56
6:00 & 7:00 pm
Justin 8 Reyna 16+16 Jojo 11+9 Brittany10+3 John W19+4 Kayla 15+8 Kelly McG9+12 Chris20+7 Devin 11 John H 9+16 Janine K 11+8 Alexis 10+3 John J 21+5* Jazz 15+3 Isacc 10+16 John P 19+11. Aiden 22+18 Meisee8+8 Matt17 Kayla W 10+5, Jeanette 10, Abbey 13, Sean 15+4, Valerie 16+8 Kara 13+11 Diana 15+15 Cory 18+16 Tracy 12+14 Lori 14+8 Mike 15+9/,
Tuesday, April 15, 2014
April 15th, 2014
April 15th, 2014
50, 35, 20
Wall-Balls,
Lunges,
Box Jumps
Matt M 29:15, Joe Y 20:42, Cindi Bev 18:49, Amanda M 21:29, Mike T , Maure, Eric N 33:21 , Christina C 25:31, carol F, Rolando 25:24, Maya complete, Jentry, Brooke 32:40; JoAnna 22:26 15lb/24"; Tara 30:46 24"/14lbs, Karla 26:17, David L. 21:09 20# & 30" Box, Mike Cesarski 16:48, Nikki Lev 17:37, Krysatal 19:52, Janine 19:16, Kayla L 19:55, Karen Y 17:15, Dave Y 20:30 Ray 21:49, Valerie 23:31, Mason 11:42, Logan 12:05 John G 18:20, Declan complete, Jules 19:20, Maria 19:00, Dan 10:56
6:00 & 7:00 pm
Justin 8 Reyna 16+16 Jojo 11+9 Brittany10+3 John W19+4 Kayla 15+8 Kelly McG9+12 Chris20+7 Devin 11 John H 9+16 Janine K 11+8 Alexis 10+3 John J 21+5* Jazz 15+3 Isacc 10+16 John P 19+11. Aiden 22+18 Meisee8+8 Matt17 Kayla W 10+5, Jeanette 10, Abbey 13, Sean 15+4, Valerie 16+8 Kara 13+11 Diana 15+15 Cory 18+16 Tracy 12+14 Lori 14+8 Mike 15+2
50, 35, 20
Wall-Balls,
Lunges,
Box Jumps
Matt M 29:15, Joe Y 20:42, Cindi Bev 18:49, Amanda M 21:29, Mike T , Maure, Eric N 33:21 , Christina C 25:31, carol F, Rolando 25:24, Maya complete, Jentry, Brooke 32:40; JoAnna 22:26 15lb/24"; Tara 30:46 24"/14lbs, Karla 26:17, David L. 21:09 20# & 30" Box, Mike Cesarski 16:48, Nikki Lev 17:37, Krysatal 19:52, Janine 19:16, Kayla L 19:55, Karen Y 17:15, Dave Y 20:30 Ray 21:49, Valerie 23:31, Mason 11:42, Logan 12:05 John G 18:20, Declan complete, Jules 19:20, Maria 19:00, Dan 10:56
6:00 & 7:00 pm
Justin 8 Reyna 16+16 Jojo 11+9 Brittany10+3 John W19+4 Kayla 15+8 Kelly McG9+12 Chris20+7 Devin 11 John H 9+16 Janine K 11+8 Alexis 10+3 John J 21+5* Jazz 15+3 Isacc 10+16 John P 19+11. Aiden 22+18 Meisee8+8 Matt17 Kayla W 10+5, Jeanette 10, Abbey 13, Sean 15+4, Valerie 16+8 Kara 13+11 Diana 15+15 Cory 18+16 Tracy 12+14 Lori 14+8 Mike 15+2
April 14th, 2014
5 Turkish Get-ups, 5 Med Ball Cleans, 5 Burpees - 20 Min. AMRAP
Matt m 8+2 @20lbs, paula 6+10, karla 5+10 20lbs, Rolando 5 @60 lbs, jentry, Kyle 8+1@20lbs, Cindi bev Complete, 7+2 at 20lbs, Joe Y 7+2 at 25lbs, Christine c 8+1 at 20lbs, Adrienne 7+2 at 25 lbs, Kayl l 6+2 @ 20lbs, tracy 6+2 at 20 lbs, LWatson 6+3, David L 8at 25 lbs, Laura 6@25lbs, Tracey W complete , Dee , Janine G 8+5, Nikki Lev 9, Rose C 8+2, Janine K 5+7, Krystal 3+1, John G 0, Justin G 8, Devin 7, John w5+3, 5+7, Jazz 7+1, Cory N, Ethan, Ray 9+2at 20lbs, Dave Y 6+3 at 50lbs.
Saturday, April 12, 2014
Thursday, April 10, 2014
Thursday 10 April
Wednesday April 9
21-18-15-12-9-6-3 SDLHP 115/85
3-6-9-12-15-18-21 KB swings 60/40
Diane C 17:47 Rx, Rose 12:30 55/20, Brian 10:29 Rx, Nik 15:45 Rx, Tim J 15:43 Rx, Casey 11:47 45/20, Natalie Rx 17:45, Nick L 39:00, Matt M. 18:15, L. Watson 21:17, Sharon N 14:23 35/20 Adrienne 21:00 RX (I sucked on this!) Tracy 19:38 65/20, Brynna 19:59 85/53 , Brooke 23:48 RX, Kfed 17:30 95/60, Michele k 15:40 Rx, JoAnna 15:50 75/30, Amelia 20:13, Valerie 24:39, Karen 16:20, Ray 17:15, Dave 17:23 Mike Ces 16:00, George 16:35, Nicole M 15:44, Octavius, Mike T 14:49, Rolando 18:15, Karla 28:18@80/30.
6:00 and 7:00pm fundamentals
Chris A, John P, DannyC, Justin G, Eric F, Alycia D, Brittany, Amanda Mil, Devon, John W, John H, Ashley C, Alexis H, Christian H, Janine K, Paula Rob, Isacc, Kelly Mcg, Abby, Ethan, Sade, Gretchen K,
3-6-9-12-15-18-21 KB swings 60/40
Diane C 17:47 Rx, Rose 12:30 55/20, Brian 10:29 Rx, Nik 15:45 Rx, Tim J 15:43 Rx, Casey 11:47 45/20, Natalie Rx 17:45, Nick L 39:00, Matt M. 18:15, L. Watson 21:17, Sharon N 14:23 35/20 Adrienne 21:00 RX (I sucked on this!) Tracy 19:38 65/20, Brynna 19:59 85/53 , Brooke 23:48 RX, Kfed 17:30 95/60, Michele k 15:40 Rx, JoAnna 15:50 75/30, Amelia 20:13, Valerie 24:39, Karen 16:20, Ray 17:15, Dave 17:23 Mike Ces 16:00, George 16:35, Nicole M 15:44, Octavius, Mike T 14:49, Rolando 18:15, Karla 28:18@80/30.
6:00 and 7:00pm fundamentals
Chris A, John P, DannyC, Justin G, Eric F, Alycia D, Brittany, Amanda Mil, Devon, John W, John H, Ashley C, Alexis H, Christian H, Janine K, Paula Rob, Isacc, Kelly Mcg, Abby, Ethan, Sade, Gretchen K,
Tuesday, April 8, 2014
April Burpee Challenge - 100 Burpee per day
1000 m row
800 m run
50 burpees
Mike p 13:47, Cindi Bev 14:47, Amanda M 15:16, Tricia 13:48, Christina 15:56, Brooke 22:46, Sharon N 14:30, David Liggett 11:12, Adrienn11:49PR, Rolando 14:55, Kayla W15:25, Max, Sade 11:43, Kevin G 10:40, Amelia 13:05, Dave Y 13:11, Mike Cz 12:29, Ray 14:22, Karen Y 13:42, Adrienne 11:36 new PR, Nikki Lev 13:57, Valerie 16:35, Lori 16:42, Octavius 12:25, Krystal 21:29, John G 11:08, Declan 14:45, Gene 14:30
6:00 & 7:00 pm beginners Class
Devin 6, John J 8+16 , Paula +10, Jojo 5, Alexis 4, Chris A 8+16, Brittany 5+10, Christian 7, Carol 3 + run, John W 8, Justin 7 , Kyle 6+21, Janine 4+20, Reyna 7, John P7+25, Maya W 5, John H 4+11, Caroline 4+20. Amelia 7+15 , Kelley 5, Lori 5+25 Danny 5+17, Matt 7+5, Abbey 5+22, Max 6+10 ,Melissa 6, Issac 6+4, Crystal 6+16, Diana 5+25, Mike 6+14 Kayla 5+25,
1000 m row
800 m run
50 burpees
Mike p 13:47, Cindi Bev 14:47, Amanda M 15:16, Tricia 13:48, Christina 15:56, Brooke 22:46, Sharon N 14:30, David Liggett 11:12, Adrienn11:49PR, Rolando 14:55, Kayla W15:25, Max, Sade 11:43, Kevin G 10:40, Amelia 13:05, Dave Y 13:11, Mike Cz 12:29, Ray 14:22, Karen Y 13:42, Adrienne 11:36 new PR, Nikki Lev 13:57, Valerie 16:35, Lori 16:42, Octavius 12:25, Krystal 21:29, John G 11:08, Declan 14:45, Gene 14:30
6:00 & 7:00 pm beginners Class
Devin 6, John J 8+16 , Paula +10, Jojo 5, Alexis 4, Chris A 8+16, Brittany 5+10, Christian 7, Carol 3 + run, John W 8, Justin 7 , Kyle 6+21, Janine 4+20, Reyna 7, John P7+25, Maya W 5, John H 4+11, Caroline 4+20. Amelia 7+15 , Kelley 5, Lori 5+25 Danny 5+17, Matt 7+5, Abbey 5+22, Max 6+10 ,Melissa 6, Issac 6+4, Crystal 6+16, Diana 5+25, Mike 6+14 Kayla 5+25,
Monday, April 7, 2014
April Burpee Challenge 100 Burpees Per day
Monday 7 April 2014
50 WallBalls
50 Ring Rows
35 WallBalls
35 Situps
20 WallBalls
20 Pushups
Steve D 15:42, John W 19:56, Nikki Lev 17:26, Janine G 17:12, Gretchen P 18:35, John J 17:04, Brittany 16:15, Paula 17:17, Rose 13:36, John P 18:04, Carol 16:05, Justin G 18:36, Jazz 17:37, Devin 19:30, Krystal 25:16, Mike P 21:20,m Michele K 14:50, Deb 19:00, Eric 18:25, Mike P 11:45, Cindi bev 11:57, Amanda M 11:59, Karla 14:44, Reyna 12:50, Rolando 11:24, adrienne14:57, Christina C 16:46, Erica 16:47, Diane D 17:06, Langston 16:52, Laura 16:07,Dave Y 12:49, Karen 12:20, Ray 14:00, Kirstan 15:21 , Mike T 11:32, John G 11:39, Sean W 20:34, Gene 18:00
Saturday, April 5, 2014
Friday, April 4, 2014
April Burpee Challenge - 100 Burpees daily
Randy
75 Snatch 75/55
Aiden 9:16, Mike C6:07, Karen Y6:22, Ray D 7:09, Dave Y 5:53, Web 8:23, Christina 9:54 @65, Valerie, John G 5:40, Jules 6:30, Amanda 11:08@55, Tricia 8:30, Declan 7:30,Karla 12:13@50, Cindi Bev 12:24@55 C&J, Tara 12:38@55, Paula 12:30, Sharon 14:50#35, david L10:42rx.
Fundamentals
Janine G 6+4, Jazz 7+1, Janine K 6 +20, Joan 6+10, Reyna 8+2, John W8+16 , Kelly 5+20, Kayla 8+1, Caroline 5 , Jojo 5, John J 8+20, Nikki Lev 8+18, Janine 5+17, Mike 5+13, Jeanette 6+10, Alexis 3+10, John 4+2, Timothy 7+17, Lori 7+13, Tracy 7, Andrea 5, Langston 6.
Randy
75 Snatch 75/55
Aiden 9:16, Mike C6:07, Karen Y6:22, Ray D 7:09, Dave Y 5:53, Web 8:23, Christina 9:54 @65, Valerie, John G 5:40, Jules 6:30, Amanda 11:08@55, Tricia 8:30, Declan 7:30,Karla 12:13@50, Cindi Bev 12:24@55 C&J, Tara 12:38@55, Paula 12:30, Sharon 14:50#35, david L10:42rx.
Fundamentals
Janine G 6+4, Jazz 7+1, Janine K 6 +20, Joan 6+10, Reyna 8+2, John W8+16 , Kelly 5+20, Kayla 8+1, Caroline 5 , Jojo 5, John J 8+20, Nikki Lev 8+18, Janine 5+17, Mike 5+13, Jeanette 6+10, Alexis 3+10, John 4+2, Timothy 7+17, Lori 7+13, Tracy 7, Andrea 5, Langston 6.
Tuesday, April 1, 2014
Tuesday 1 April 2014
100 BURPEES A DAY FOR THE MONTH OF APRIL
Tuesday 1 April 2014
21 good mornings
run 450m
18 good mornings
run 450m
15 good mornings
run 450m
12 good mornings
run 450m
9 good mornings
run 450m
6 good mornings
run 450m
3 good mornings
run 450m
Simon complete, Jesse complete, Mike Tuck, Diane C 23:40, Rose W 31:52, Eric 35:00, Tim.
Tuesday 1 April 2014
21 good mornings
run 450m
18 good mornings
run 450m
15 good mornings
run 450m
12 good mornings
run 450m
9 good mornings
run 450m
6 good mornings
run 450m
3 good mornings
run 450m
Simon complete, Jesse complete, Mike Tuck, Diane C 23:40, Rose W 31:52, Eric 35:00, Tim.
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