Wednesday 24 June 2014
Cashin 750 m erg
4 rds
50 Squats
40 Good Mornings
30 pushups
20 situps
10 pullups
Cash out 900 meter Jog

Matt M. 3 Rounds 32:10, Corinne M. 2 Rounds Complete, Eric N 2 rounds 25min, Sean White 28:34 completed, Joe YB 25:25 65# bar, Rolando 32:42 GM @ 65, Karla 42:52, Sharon N 39:10 45/15#bar;

4 Rounds:  Brittany S. 33:01, Isaac.H 37:53, Nicole LeV.35:06, c hristian 30:50, Janine G 3.7:43, Lauren 40:04, Gretchen P. 40:18; Andrea 40:15, Kayla L 41:50, Janine K 43:01, Meisee 44:21, Amanda 44:33, Kelly M 46:27, Alycia D. 39:33, 54:30 Alexis, John44:28, Amy 25:27, Dave Y 31:55 w/ 65# GM, Zach R. 25:00,  Tricia 43:15 45/15GM, Ray 37:08,

Tuesday 6/24/14
4 RDs
450m run
9 DL
6 FS
3 Push Pr
115/85

Joe YB 13:07, Eric N  22, Matt M. 16 @95 Reyna 10:00, Mike P 15:29 Rx, Amanda 18:24Rx, Amy P, Nik 17:40 rx,Linda 18:50, paula @65 18:58, LOgan P;17:45, Rolando 15:18 RX, Karla 18:47@75,Gina E,complete; Christina c 16:00 rx, Abbey 21:20 @65, Tara 17:26RX, Diane D.17:49RX, Tara B.18:40w/65, Michele 15:25 rx, Tricia 13:19 RX, Nicole M 26:53,  Zach R. 12:47 Rx, Dave Y 16:07@135, Micah M 16:38 @ 135lbs, Nicole LeV. 13:08RX, Kyle 16:10rx, D 19:19 @135, Ray 16:08 @95;  Valerie 19:20rx,Giovanni18:04@95, Jules 20seconds@95


6:00 pm Beginners (25 minute time cap
Christian 11:47,Andrea 19:38 Janine  22:08 Carol 20:00 Brittany18:48, Taylor 16:31  Kelly 18:35 John Hill 22:45 Xtra run,   Steve21:30 Alycia 16:52@95, Carolyn 21:08, Isaac 18:38, Meisee 17:35, Alexis 23:25, John W12;15; Jazz 16:42
                                                                                                                                            

Saturday 21 June 2014
Cindy on Steroids
15 pull-ups
30 push-ups
45 squats

Mike P 3 + 65 reps, Nicole M 3 +15 reps, McKenna M 3 #75 reps, Kelly M 3 + 65 reps, Michael C 4 + 45,




Sunday
30 Curtis Press 115/95


Monday 23 June 2014
21-15-9 OHS/Burpees  CI- 75 wall balls, CO- 75 standing broad jumps
Logan P:5:40; mason p: 9:42, aidan o: 10:00, Carrol 10:05, Michael C 11:00, Amanda 8:17@65, Rolando 6:34 @65, Mike P 10:20 @75, Amy P, mason p; 10:25, aidan o; 10:30, Lori W. 10:08@35,
Linda 10:30, Janine K. 11:09 @45, Nicole LeV. 8:32@85lbs. Zach R. 8:21@95lbs., Brittany S 11:20, Rose C. 14: 22 @ 55 lbs. SADE 6:36 @85lbs; Ray 11:28 @ 85lbs;  Michael C 11:26, Dave Y 10:11@105#,  Valerie 12:42rx, 8:37@115lbs, Joe YB 9:20rx,

Friday 20 June 2014

3 Rounds
450 run
15 Thrusters 105/85
 Mike P 24:41 rx,  Joe YB 19:22 rx, Nick 27:50 rx, Karla @75 34:34, Paula 34;56 @ 55, Heyleen 36:37 @55 , Gina E @55 35:00, Brooke RX 36:04; Sharon N @55 40:00; Diane Di 29:32 RX,  Amanda 39:41RX, Sade 22:47 Rx, Zach R. 21:38 rx,  Christina c 21:36, tuck 18:33@155#,

Thursday 19 June 2014
Younblood 20 minutes cap
100m row
25 pull ups
200 m  row
50 burpees
300 m row
75 push ups
400 m row
100 squats
500 m row
150 medball twist
400 m row
100 squats
300 m row
75 push ups
200 m row
50 burpees
100 m row
25 pull ups


Gina E. 50 pu 1rd, Heyleen 56 pu 1rd, Karla 37 pu 1rd, Rolando 30 sq 1rd, Tricia 13 sq 1rd, Tara 9sq, 1rd

John H 25/50/75/002 100/200/300, Alexis 50/200m/75, Andrea up to 65 pushups, Nicole M 6 plus 200m,   JoJo up to 400 row + 60 pushups + 50 squats, Janine 190 of 300 row + 75 pushups, Jay Jay- Up to 50 squats, John W.- Up to 0m/of 500m row, Chris A.-up to 400m/of 500m., Kelly Mc up to 68 pu,  Reyna  up to 400 row, Dave Y 80 squats 1st rd., Ray 400m row 1st rd;, Nicole LeV. 50:42full workout, Michael C 54:14 full,  Valerie 65:45 full, Amy 56:30 full 

Wednesday 18 June 2014

3 rds
15 power cleans 115/85
15 sumo pushups
15 kettlebell swings
15 plate pushups

Tim J 12:40 Rx, Nick L ~18, Diane C 15:30 Rx, Brian 9:54 Rx, Natalie Rx 14:3, Colleen, Christina c 12:01, Karla Rx20:46, Lauren Rx 19:44, Kayla W. 14:04, Abbey 14:46, Tricia 13:39, Diane Di 14:00, Dave Y 14:21 115/60, Ray D 14:44 95/40;

Janine K. 15:07, JoJo 14:35, John W 12:28, Meisee 13:44, Carol 30:11, Michael C 12:42, Alycia D 15:49, Rose C. 12:27, Paula 23 @65/20, Jay Jay- 17:30 @ 95/50, Nicole LeV. 12:23 @85/40,
Kelly Mc 14:12 85/40,  Caroline 16:37 ; Gretchen P. 16:58 @ 65/30; Janine G 14:26 @85/40, Brynna 85/53 14:??,   Zach R. 10:51, Lori W. 11:43 @ 55/35, Christina T. complete @ 45/10, Andrea 18:32, 35/20, John 21:45 65/40, Sade 13:15 @ 85/53, Valerie 17:00rx (30lb kb), Amelia 11:32 @85/40,

17 June 2014

Tuesday 17 June 2014 
100 O Lifts

 Monday 16 June 2014
3 rds for time:
50 med ball cleans (20/14)
900m (6 times around building)

Sean White 28:55, Amanda M 22:49RX, Tricia 23:24 @20lb; mason p 22:13; Logan P. 23:00; Paula 31:30; Sharon N. 37:45; Abbey 39:38; kayla Wallace 45:55, Christina C 24:14, Diane Di 34:10 @20lb.,   Joe YB 26:39, John W 28:00, Jay Jay- 26:33; Alycia D. 33:30 carol 36 46;  Gretchen P. 35:16; Rose C. 37:27 @ 20 lbs, 42:05 @ 14#, Linda 24:40 @ #14

 

Sunday 15 June 2014

5 rds for time:
5 handstand pushup
10 pistols (alternating)
15 pullups
12 deadlifts 155lbs
9 hang power clean
6 push jerk

Diane C 41:15 @95 lbs, Natalie, Alycia, Ed, Joe YB 40:37 @135# , Mike P 36:44 135#, D 41:33 @135

Friday  13 June 2014 

CI 50 Mtn Climbers

20 Min AMRAP
15 Hang Squat Cleans
12 Ring Dips
21 Sit ups

Cash out1000 m row
\
Mike P 4 +11 95#, Michaela 5+15,
Linda 6, Sean White 6+15, Amanda 3+14@85#, Brooke 3, Lauren 3+13 @ 85, Diane Di 4+1@ 75 lbs. skinny purple,  Aimee S. 3 + 10 @ 45lbs-skinny purple band, Michele k 3 rx, Carol 6rdsv+10, Jules 4+10 @95, D 4+9

Thursday 12 June 2014

20 minute time cap

500 air squats
every time you rest do 1 rope climb or 5 burpees

Diane C 380 squats w/7 rope climbs, Nick L 245 w/5 rope climbs, Nat 375 w/6 rope climbs Mike P. 500 19:45, Matt M. 350 w/40 Burpees, Jentry 272, w/ 35 Pushups with Child (She says it's twins...)
Sade, 369 (4 rope climbs) , Linda 470 (w/ 1 set of burpees), Tricia 379 (20 burpees) Brooke 272 (25 burpees 1 rope attempt) Aimee 277 (35 Burpees), Rolando 375 (5 Burpees 3 rope climbs), Karla 370 (20 Burpees) Sharon N 477; Amanda M 489 (10 burpees); Abbey 381 (30 burpees), KaylaW. 300 (a lot OF BURPEES:) )Tara 349 w/15 burpees Lauren 500 19:07 (15 burpees), Brynna 500 18:40 (10 burpees & 1 rope climb); Lori W 440; Laura 245 (45 burpees/1 rope), Kiah 251 (20 burpees), Michele k 380 3 rope climb 10 burpees, diane D 500 16:23 3 rope climbs, josh k 19:18 20 burpees, rashaad 354 30  burpees 1 rope climb, John W 477 squats lost count on burpees, jojo265 35burpees Reyna 490  25 burpees, Alexis 121 squats, John H 200 +40 burpees,Kelly M 193 (35 burpees), Meisee 205 25 burpees, Brittany 215 + 25 Burpees, Paula 248+40 burpees, Rob 180+25 burpees Jay Jay Jay- 16:11 Shanta 310 + 40 Burpees Danny 275 + 20 Burpees, Jen C. 353 + 25 burpees, Ashley 300 + 35 burpees Caroline 305 + 15 Burpees, Zach R. 500 + 2 rope climbs 18:33, Michael C 500 + 5 climbs 16:05, Dave Y 466 (1 rope climb), Kirsten 496, Karen Y 430+10 burpees, Tracy 353 + 4 rope pulls, Valerie 327 + 45 burpees

June 11, 2014

CI-50 Sumo Push-Ups

22 Minute Time Cap
100 Wall balls 20/14
100 KB swings 35/25
100 Sit-ups
100 Push-ups
1000m Row

CO-50 Standing broad jumps

Joe YB 397m w/40#KB, Diane C 332 total reps @14WB/30KB, Natalie, Rose W, Mike H, Nick L, Brian D, Colleen D, Christina, Mike P. 385, Matt M. 335 Carol 225 reps, Sean White 400reps no row, Paula 287 @ 14/20, Linda 345, Karla 325, Rolando 300, Sharon N 300; Michele k 370,
  Diane D 370, Dave Y 387,  Ray 342; Nicole M 309, Kyle 353, Kayla Stockman 337 octavius 472

John H. 100pu 100kb 40bs 25 su, jojo305, Brittany 300, Nicole LeV. 330,Kelly mc 278,
Isaac H 380 plus row, Alexis 211,  Joan H 360,  Christian 21:21; Andrea 316;  Gretchen P. 321;
Janine K 265, John W 357, Alycia D. 350, Rose C. 14/35 345, Jay Jay- 300, Shanta 300, Meisee 300;   D 360 @40lbs kb., Valerie 345rx, George A. 344

Tuesday 10 June 2014

cash in: row 750 m

WOD: 20 min AMRAP
5 snatch grip deadlifts
5 power snatches
5 overhead squat

Cash out: 50 wallballs

 Lauren D., 8rds @ 70, Brynna, Rose W, Mike H, Colleen, Diane C 10 rds + 5 reps @ 65, Laura W, Nat, Brian D, Nik S 3RX 7@95, Matt M. 10 @95, Amanda 10 +7 @65, Mike P. 11 +6 @95, Christina c 10+5,  Linda 12 @ 35, Brooke RX 6+5, Tricia 11+12, Karla 9+10 @45, Gina 9+10 @35,Heyleen 10+10@35,45 , Rolando 5 +10 RX , Laura Wash 8+5 @65#, Kiah 6 mod, Paula
9@35, Michele 7rds only 15 mins, Parker 8, RX Dave Y 8+5RX, Sean White 7rds+10RX @95, Valerie 9@ 65lbs, Nikki LeV. 10+9RX



Beginner CrossFit Intro WOD

Alycia D & Gretchen P 31 rds +4;

Joan and JoJo - 18 rds each = 36 Marissa R. 17 Reyna 18 Sherelle 13 Carol
John H 18 rds @85lbs, Tracy & Lori - 20+9 rounds Ray & John W- 15 rounds @65lbs

Monday 9 June

Monday 9 June
20 Minute AMRAP
10 Pullups
7 HSPU
1 Rope Climb
7 Ring Dips

Matt M.  5 + 5, Mike P. 4 + 18, Sean White 6+9, Kyle 4+5, Michaela 7+17, Maria D. 7+17, Rolando 7, Karla 4+12, Tricia 5+15, Christina c 4+12, Sharon N 5+18; Brooke 5+17, Diane Di 6, Tara 5+14, Nicole LeV. 7+7, Lauren 5+16, Jay Jay- 7 RDS ; Gretchen p. 4 +10 ; Brittany 6 ; Rose C. 6+11, Dave Y. 7, Parker 5, Ray 6+18, KAyla S 4+5

Sunday 8 June 2014
7000 lb Elephant
@185 - 38 Reps
@155 - 46 Reps
@135 - 52 Reps
@115 - 61 Reps
@95 - 74Reps
@85 - 83 Reps
@65 - 108 Reps
@45 -  155 Reps
every time you rest perfom a cone to cone farmer carry

Mike C - 16:30 @135  Alli B 27:30, Kyle 28:30 @85, Carol 70 reps, Valerie 41:00 @ 85lbs, Tracy 108 reps 31:30 @ 65, Lori W. 108 reps 32:34@ 65, Declan 11:30@95, Jules 15.29@95

Friday 6 June 2014


21-18-15-12-9-6-3 WALL BALLS
3-6-9-12-15-18-21  1ARM DB SNATCHES

GINA E. 12.20, Heyleen 12.48, Mike P  10:41 50#, Matt M. 14:32 40# Amanda 11:48Rx, Rolando 14:58 WB@20 DB@50, Linda 12:32, Amanda 11:47RX, Karla 11:26 25#, Sean W. 9:56 WB@20 DB@35, Paula 16:27 WB rx 20/25#; Brooke 14/30 16:38, Tracy 12:50, Sharon N 12:25 WB@14 DB@25;  Lincoln H 12:00; Lori W. - 9:44; Reyna - 9':44.

Wednesday 2 June 2014

20 min AMRAP
12 power snatch 95/65
10 pushups

Natalie, Rose W, Tim J, Joe YB, Brynna 8+12 rx, Lauren D, Diane C 7 rds Rx, James H, Christina C 7+9rx, Sean, Mike P). 8+4 Rx, Matt M. 6 +12 Rx, Gina E.5+2, Carol F 8rds, Rolando 8+4 RX,
Karla 5+4 RX, Sean 7+4reps, Paula 6+7, Tricia 7+16 RX, Brooke 6+20RX, Sade 8+3, Parker 8 RX, Valerie 6+5rx, Kyle 8+5rx, Kayla 8+6rx

2000m Row

Matt M. 8:29, Linda 10:03, Mike P 7:44, Amanda M 8:25, Sean White 7:41!,Sharon N 8:52, Heyleen 10:11, Gina E 10:30, Brooke 8:44, Brynna 8:51, Paula 12:30, Kayla W.9:24, aiden weber 9:28, Jared Hammaker 8:39, Dave Y 7:20, Kayla S 8:33, Kyle 8:40, Ovyavius 7:29, Valerie 9:08


25 min amrap- Jay Jay- 820, jojo 7+ 45 + run, Janine K 5 + 15, John W 7+ 25, John H 4 +13 (50lb), Alexis 6+23, Kayla L. 5+30 (40#) Christian 7-11, Reyna 6+45, Karla 6, Meisee 4+8,
Kelly M 5 + 41 Carol 5 = 20, Tracy 7,Nicole L 3 ish, 

Tuesday 6/3

"Karen"
For time
150 wallballs


20/14 Nick L, Rose W, Mike T, Sean, Brynna, Lauren D, Brian D 7:30 Rx, Tim J, Nik S, Diane C 11:47 Rx, Nat, Matt M. 19:47 Tricia 9:23 RX Karla 11:37 RX, Linda 10, Sharon N. 9:05 RX Christina10:43rx, Brooke 13:28 RX, Karen Y 6:14, Mike 7:58,Dave Y 8:15, Mike Cesarski 6:08, Valerie 9:54rx, Ray 11:52rx; Nikki Lev 7:32 rx, Nicole Moore 10:38 rx, Gene 10:34rx






6:00 and 7:00 Fundamentals
KB Swing then between sets run out front door in the back door.
30,25,20,15,10,5, 25, at end  Burpees


Jojo,   Kayla L 12:55, andrea 12 burpees, Alexis 10 Burpees, Reyna 8:53, Kelly Mcg12:49, Brittany 11:57, John 13:49, Jojo 12:32, Chris A 8:30, Christian H. 7:43 Jay Jay- 7:40, Caroline 12:02, Janine 12:17, Gretchen 10:03, Isaac 11:56, Meisee 12:40, John W 7:53, Kirsten 12:40
Ashley 8:52, Danny  10:05 ,  Jen  10:44, Nicole 12 Burpees , Aiden 8:57,  Lori  10:34, Julia  11;19,

Monday 2 June 2014

Monday 2 June 2014  
Cash in - 500 m row
3 rounds
20 Wall Balls
20 Toes to bar
CO 450 m run

Matt M. 24:23; Paula 23;  Linda 26, Karla 16:23, Tricia, Christina c 13:40, Brooke 14:42; Sharon N 17:07; Diane Di 13.00, Reyna 14:30, Janine K.16.06,  Jay Jay- 11:33,Nicole LeV. 10:12, Dave Y 9:45, Michael C 10:05, Parker 10:45, Rashaad 11:54, Kayla L. 10:28, Valerie 15:56; Ray 14:01, John Glass 11:52

7 June 2014 -  Philadelphia Independence Dragon Boat Regatta 7 June 2014. Dragon boat season is kicked off!

 

8 June 2014 – CrossFit Curious - Sunday noon– Open to all, 2 hr free clinic on 9 CrossFit Foundational movements .

 

14 June – Ladies Night Out - Saturday 7:00 pm Pottstown Athletic Club will host a Ladies only work out session. Friend family non members invited

 

21 June 2014 – FIT.EDU Kettlebell skills clinic, to be held at CrossFit Pottstown, registration and info https://www.fit-edu.com/home.html

 

28 June 2014 –  Summer Breakfast Run 8:00 am, Pottstown Athletic Club. Summer river run ending with a  Brickhouse Breakfast and beer!

 

4 July 2014 – 4^th of July Filthy Fifty – 8:00 am, Pottstown Athletic Club.

 

12 July 2014 – 5:00pm CrossFit Pottstown In House O lift Event  - Coach Erik Miller will run a O-lift  meet at CrossFit Pottstown open to club Members

 

13 July 2014 – CrossFit Curious Sunday noon– Open to all, 2 hr free clinic on 9 CrossFit Foundational movements .

 

19 July 2014 – 7:00 pm Ladies Night Pottstown  Athletic Club will host a Ladies only work out session. Friend family non members invited

Saturday 31 May 2014
Jackie
1000m row
50 Thrusters  45#
30 Pull-ups

Nicole M 15:54, Kelly 16:19, Karla 16:29 @35, Nick11:31,