Tuesday 29 July 2014
3 Rounds
5 Muscle Ups/Progressions
5 Deficit HSPU
"THEN"
160lbs. Overhead Walking Lunges 90ft / Scale Weight as needed
Matt M. 13:38 65#, Amanda M 13:27 45#,
Diane C complete @ 65# , Eric N - highly mod--shoulder inj--complete,
16 Min AMRAP Partner WOD
1 X around the block
10 Dead Lifts
10 KB Swings
Jaz - 6+run, Kelly6, Rose 6+run+3, Alexis 5+run, Joan 7, Janine 5+run, Garrett 7, Carol 6+run, Mike S 5+run and DL, Emily L 8+run, Isaacc5, Susan 5, Caroline 6, John H 6, Jojo 5+run +4dl, Lucas 7+run, Johnny 8+run +8dl, Mike 6+16, Meisee 5+run, Roxy 5+run, Lori W. 7+5
Welcome to the training blog (and other announcements) from CrossFit Pottstown. Visit our full site at www.crossfitpottstown.com
Wednesday, July 30, 2014
Tuesday, July 29, 2014
Monday 28 July 2014
Diane
21-15-9
Deadlifts (#225)
HSPU
Matt M. 11:49 Rx, Corinne M. 16:35, Kyra M. 26:49, Kurtis 6:16, Tracy 8:00; Paula 10:16 (115/120)
Tara double grace w/75 11:26, Nikki 5:44 w/155lbs Carol F8:30 65lbs Jay (Diane)- 10:05 w/135lbs, Eric N 10:23 Diane 225#, Janine K 100 10:05, JoJo 65 13:00, Lori W. 3:46@ 105, valerie 9:53 @155lbs,
Brittany Double Grace 60 C&J 135/105
10:05, Jay Jay Diane- 5:02 Reyna 8:40 .135lbs. , Kayla W. 13:34 Sade @105, 12:00
Tricia @95 10:29, Dave 12:15 Rx, Parker 13:37 RX, Nikki 10:48Rx, Zach 11:24Rx, Rolando 10:15 RX, Giovanni 7:17 @ 95,
Diane
21-15-9
Deadlifts (#225)
HSPU
Matt M. 11:49 Rx, Corinne M. 16:35, Kyra M. 26:49, Kurtis 6:16, Tracy 8:00; Paula 10:16 (115/120)
Tara double grace w/75 11:26, Nikki 5:44 w/155lbs Carol F8:30 65lbs Jay (Diane)- 10:05 w/135lbs, Eric N 10:23 Diane 225#, Janine K 100 10:05, JoJo 65 13:00, Lori W. 3:46@ 105, valerie 9:53 @155lbs,
Brittany Double Grace 60 C&J 135/105
10:05, Jay Jay Diane- 5:02 Reyna 8:40 .135lbs. , Kayla W. 13:34 Sade @105, 12:00
Tricia @95 10:29, Dave 12:15 Rx, Parker 13:37 RX, Nikki 10:48Rx, Zach 11:24Rx, Rolando 10:15 RX, Giovanni 7:17 @ 95,
Thursday, July 24, 2014
Wednesday 23 July 2014
CI 25 WallBalls
OHS 1-1-1-1-1-1-1
CO - 75 Broad Jumps
jams h -275 mike h-285,Rolando 155, mason p 145, tara-65, Jay Jay- 65, Diane D 85 lbs.,
6PM PARTNERWOD
100 Pullups
100 Thrusters
Break it up as you wish , must do each exercise complete before doing the next, 5 burpee penalty if the bar touches the ground
JoJo and Janine K 35lbs 21:26; Alexis&Andrea 22:06 Jay Jay and Chstian-17:34, , John h 24:45, Gretchen P. & Alycia D. 25:21, Carol F 14:12
Wednesday, July 23, 2014
22 July 2014
5 Rds - 10 deadlifts 225/185, 20 wallballs
Amanda M 9:40 @135, James Rx, Mike H Rx, Natalie Rx, Rose W @115, Tim J Rx, Nick L Rx, Laura W, Brian D Rx, Abbey 12:30, Paula @115/14 15:42, eric n. 19:21 RX, Matt M. 22:15 @#235/20, Amy P. 19:37 @ 135, Mike P. aidan o 19:22, mason p 18:25, ty w 20:04, Logan P: 22:30, Rolando 18:18 @RX , Tara 11:09 w/145/10lbs., Gina E 14:05 @115, Karla 11:22 @ 135, Sean White 19:56 @RX, Rose C. 14:46 @ 165 lbs., Jay Jay- 14:01
John H 16:30 @136 lbs, Reyna 15:00 @136 lbs., Janine K 19:46 @85, JoJo 18:45@55, Isaac.h 16:17@115Ibs, Andrea 17:33 @115#; Alexis 23:21Kelly Mc 19:45 @ 185, Meisee 17:31@95, Brooke 18:20 RX, Nicole m 22:24 @115#, Lori W. 8:20 caroline 11:54, Dave Y 12:16 RX, Zach R. 10:38 Rx, George A.11:25, Jay Jay- 15:10,Diane D 185lbs. for 25 the rest @155lbs complete
5 Rds - 10 deadlifts 225/185, 20 wallballs
Amanda M 9:40 @135, James Rx, Mike H Rx, Natalie Rx, Rose W @115, Tim J Rx, Nick L Rx, Laura W, Brian D Rx, Abbey 12:30, Paula @115/14 15:42, eric n. 19:21 RX, Matt M. 22:15 @#235/20, Amy P. 19:37 @ 135, Mike P. aidan o 19:22, mason p 18:25, ty w 20:04, Logan P: 22:30, Rolando 18:18 @RX , Tara 11:09 w/145/10lbs., Gina E 14:05 @115, Karla 11:22 @ 135, Sean White 19:56 @RX, Rose C. 14:46 @ 165 lbs., Jay Jay- 14:01
John H 16:30 @136 lbs, Reyna 15:00 @136 lbs., Janine K 19:46 @85, JoJo 18:45@55, Isaac.h 16:17@115Ibs, Andrea 17:33 @115#; Alexis 23:21Kelly Mc 19:45 @ 185, Meisee 17:31@95, Brooke 18:20 RX, Nicole m 22:24 @115#, Lori W. 8:20 caroline 11:54, Dave Y 12:16 RX, Zach R. 10:38 Rx, George A.11:25, Jay Jay- 15:10,Diane D 185lbs. for 25 the rest @155lbs complete
21 July 2014
20 Front Squat 205/185,
30 Box jumps,
40 KB swings,
50 Wall balls
Amanda M 14:47 @115, Matt M 14:26 @155, Kyra 27:20 @45, Mike P 16:21 @165/60, Cindi Bev 16:50 @95, Amy P 19:21 @95#, Eric N 14:53 @155, Logan P:17:15, ty w: 22:20, Karla 15:25 @95, aidan o : 22:25 @95, mason p 20:38, Alycia D. 14:24, Carol F 30; 25, Rolando 7 @185,13@175 KB60 :21:26, Janine K 45, 25 , 12 box 12:21, Rose C. 9:31 @ 115, Jay Jay- 17:30 @115/60jojo45,20,12 box 12:21, Dave Y 16:14 205/60kb, Ray 12:42 @ 135lbs/50kb; Valerie 12:43@95lbs fs/35lb kb/20in/10lb wb
20 Front Squat 205/185,
30 Box jumps,
40 KB swings,
50 Wall balls
Amanda M 14:47 @115, Matt M 14:26 @155, Kyra 27:20 @45, Mike P 16:21 @165/60, Cindi Bev 16:50 @95, Amy P 19:21 @95#, Eric N 14:53 @155, Logan P:17:15, ty w: 22:20, Karla 15:25 @95, aidan o : 22:25 @95, mason p 20:38, Alycia D. 14:24, Carol F 30; 25, Rolando 7 @185,13@175 KB60 :21:26, Janine K 45, 25 , 12 box 12:21, Rose C. 9:31 @ 115, Jay Jay- 17:30 @115/60jojo45,20,12 box 12:21, Dave Y 16:14 205/60kb, Ray 12:42 @ 135lbs/50kb; Valerie 12:43@95lbs fs/35lb kb/20in/10lb wb
Friday, July 18, 2014
Thursday 17 July 2014
"Nancy"
5 rounds
400 m run
15 OHS 95/65
Corinne M. (450m runs), 27:38, Eric N 25:24 (450m runs), Matt M. 34:45 (450m Runs) Reyna.( 450m Runs) .28:00, Kyra M. 44:30, Rolando RX 20:05, Karen Y 18:35, Alycia D. 21:05, Karla 26:57, Aimee 27:15, Meesh 22:51, Sean W. 21:15 @85, Brooke 38:10 @85lbs, Tara 22:16 w/55, Kayla L. 25:20, Kelly Mc 26:14, John H 29:26, jojo2926, Janine K 30:25, Christian 25:25, caroline 33:45; Andrea 35# 25:55 Alexis 40:50, Meisee 29:43, Jay Jay-16:52; Lori W 21:10, Parker RX 15:45, Zach R. 16:15 Rx; Ray 26:48; Nikki LeV. 21:23 @85lbs. Val 29:45,
5 rounds
400 m run
15 OHS 95/65
Corinne M. (450m runs), 27:38, Eric N 25:24 (450m runs), Matt M. 34:45 (450m Runs) Reyna.( 450m Runs) .28:00, Kyra M. 44:30, Rolando RX 20:05, Karen Y 18:35, Alycia D. 21:05, Karla 26:57, Aimee 27:15, Meesh 22:51, Sean W. 21:15 @85, Brooke 38:10 @85lbs, Tara 22:16 w/55, Kayla L. 25:20, Kelly Mc 26:14, John H 29:26, jojo2926, Janine K 30:25, Christian 25:25, caroline 33:45; Andrea 35# 25:55 Alexis 40:50, Meisee 29:43, Jay Jay-16:52; Lori W 21:10, Parker RX 15:45, Zach R. 16:15 Rx; Ray 26:48; Nikki LeV. 21:23 @85lbs. Val 29:45,
Thursday, July 17, 2014
Wednesday 16 July 2014
20 Minute AMRAP
3 Hang Cleans (135/185)
6 Strict Ring Dips
9 Box Jumps
27 Double Unders (100 Single)
Matt M. 5 Rounds +48 Reps (135#, 24") Corinne M. 3 rounds + 3 reps, Kyra M. 2 rounds +58 reps, Paula 3+108reps (weight down for form); Casrol F 5 rds, Logan P:6 rds, mason p 5 rds: ty w 4 rds: aidan o 4 rds. Eric N, 5rounds, Rolando 7 + 3 HC @ 145 BOX 30", Linda 5 + 3 weight 75 and box,
Brooke 3+18 @115, Tricia 5 +9 @115/95, Karla 4 +7 singles @85, Alycia D. 3+38, Dave Y 6 rds RX, Ray 5+18 @ 115; Rashaad 5 rds; Amy 6 rounds @95 + 6 dips;
Wednesday, July 16, 2014
Tuesday 15 July 2014
Helen
3 Rounds
400 Meter Run
21ettlebell Swings (50/40)
12 Pull-Ups
Matt M. 16:45, Abbey 18:06, Corinne M. 19:48, Kyra M. 26:20, Danielle G. 22:48, Amanda M 18:15 Rx used band for pullups, Rolando 16:11 60KB w/vest 20#, Steve 24:30 30#KB, Tricia 18:48 RX 54lb KB, Logan P:20:35 with 60lb kettlebell, ty w:21:22 with 30lbs kettlebell aidan o 21:24 with 25 lbkettle, mason p 22:30, Steven H 22.30 KB60,Karen Y 15:45 with 30lb kettlebell, Brooke 28:26 40lb KB purple band, Rolando 2nd round RX 13:13, Karla KB#40,blue band 18:02, Sean W. KB 50lb first rd unassisted pull up rd 2+3 purple band, Alycia D. 19:56, Christina C 16:00, Jay Jay- 2+27, John W 10:59, KaylaW. 2+run, 2+24 Alexis, John 2+run, Isaac 2+run, Lori W. 2+run+18, Reenie, 2+12+5, Christian 13:06,JoJo and Janine K 2 + 2 rounds run, caroline 2, Meisee 2+run, Monique 2 rounds + run, Yaditza 3 runs + 2 rounds, Gretchen P. 19:20; Rose C. 14:12, Dave Y 13:47, Michael C 12:15, Parker 17:16, Zach R. 11:07 w/ 60lb kb, JohnGlass 12:11 w/60lbs, Kyle 14:22, Jules Rx 14:23, Giovanni 13:25 Rx, Nikki LeV. 15:38 52lbs, Val 15:43 25lbs,
Helen
3 Rounds
400 Meter Run
21ettlebell Swings (50/40)
12 Pull-Ups
Matt M. 16:45, Abbey 18:06, Corinne M. 19:48, Kyra M. 26:20, Danielle G. 22:48, Amanda M 18:15 Rx used band for pullups, Rolando 16:11 60KB w/vest 20#, Steve 24:30 30#KB, Tricia 18:48 RX 54lb KB, Logan P:20:35 with 60lb kettlebell, ty w:21:22 with 30lbs kettlebell aidan o 21:24 with 25 lbkettle, mason p 22:30, Steven H 22.30 KB60,Karen Y 15:45 with 30lb kettlebell, Brooke 28:26 40lb KB purple band, Rolando 2nd round RX 13:13, Karla KB#40,blue band 18:02, Sean W. KB 50lb first rd unassisted pull up rd 2+3 purple band, Alycia D. 19:56, Christina C 16:00, Jay Jay- 2+27, John W 10:59, KaylaW. 2+run, 2+24 Alexis, John 2+run, Isaac 2+run, Lori W. 2+run+18, Reenie, 2+12+5, Christian 13:06,JoJo and Janine K 2 + 2 rounds run, caroline 2, Meisee 2+run, Monique 2 rounds + run, Yaditza 3 runs + 2 rounds, Gretchen P. 19:20; Rose C. 14:12, Dave Y 13:47, Michael C 12:15, Parker 17:16, Zach R. 11:07 w/ 60lb kb, JohnGlass 12:11 w/60lbs, Kyle 14:22, Jules Rx 14:23, Giovanni 13:25 Rx, Nikki LeV. 15:38 52lbs, Val 15:43 25lbs,
Thursday, July 10, 2014
Tuesday 8 July 2014
For time:
50 pullups
50 pushups
50 situps
50 good mornings
50 wallballs
50 box jumps
Diane C 23:53, Mike Tuck 14:03, Maure 24:00, Nat, Nick L 32:20, Matt M. 260 Reps 26:50 Corinne M. 30:20, Amanda M 25:28, Cindi Bev 24:58, Mike P 22:39, Paula 27:52, Logan P.:28:15, Rashaad 28:28, Masaon p 31:30, aidan o;34:48, ty w;34:08, Tara 30:56 w/grn band, Brooke 33:10, Alycia D 25:13, Kelly Mc 26:33, Janine W 26.48, Lori W, 18:03, Meisee 31:42,
John W, 21:00, Christian 19:45, Jared Hammaker 21:41, Andrea 28; JOhn H 40:01, Alexis 40:50 Jay Jay- 50:49, Dave Y 20:33, Nicole LeV, 23:47, Zach R. 17:18, Valerie 27:27, Kyle 25:52 Giovanni29:25, Joe YB 15:14; Ray 26:34;
Wednesday 9 July 2014
For Time:
27 Thrusters (95/115)
4 Rope Climbs
21 Thrusters
3 Rope Climbs
15 Thrusters
2 Rope Climbs
9 Thrusters
1 Rope Climb
Matt M. 20:18 @95#, Mike P 17:36 Rx, Amy P 16:48 45#, Nick 12:12 Rx, aidan o; 24:10, mason p 22:58, ty w; 23.10, Logan P:24:15, Abbey 13:45,Tara 12:38 w/70 modifyrope, Tricia 21:29 85/75,michele 14:50 75, Brooke 24:30 @95, Sean W 24:15 @95, Nikki LeV. 12:48 Rx, Zach 12:26,
Thursday 10 July 2014
10 rope climbs
100m walking lunges
50 ring dips
100m walking lunges
10 muscle up progression
Logan P: 18:45, aidan o; 21:15, ty w: 23:35, Paula 24:09, Janine W 24:00, Timothy 34.00 Chris completed0, Rolando 19:32,
50 pullups
50 pushups
50 situps
50 good mornings
50 wallballs
50 box jumps
Diane C 23:53, Mike Tuck 14:03, Maure 24:00, Nat, Nick L 32:20, Matt M. 260 Reps 26:50 Corinne M. 30:20, Amanda M 25:28, Cindi Bev 24:58, Mike P 22:39, Paula 27:52, Logan P.:28:15, Rashaad 28:28, Masaon p 31:30, aidan o;34:48, ty w;34:08, Tara 30:56 w/grn band, Brooke 33:10, Alycia D 25:13, Kelly Mc 26:33, Janine W 26.48, Lori W, 18:03, Meisee 31:42,
John W, 21:00, Christian 19:45, Jared Hammaker 21:41, Andrea 28; JOhn H 40:01, Alexis 40:50 Jay Jay- 50:49, Dave Y 20:33, Nicole LeV, 23:47, Zach R. 17:18, Valerie 27:27, Kyle 25:52 Giovanni29:25, Joe YB 15:14; Ray 26:34;
Wednesday 9 July 2014
For Time:
27 Thrusters (95/115)
4 Rope Climbs
21 Thrusters
3 Rope Climbs
15 Thrusters
2 Rope Climbs
9 Thrusters
1 Rope Climb
Matt M. 20:18 @95#, Mike P 17:36 Rx, Amy P 16:48 45#, Nick 12:12 Rx, aidan o; 24:10, mason p 22:58, ty w; 23.10, Logan P:24:15, Abbey 13:45,Tara 12:38 w/70 modifyrope, Tricia 21:29 85/75,michele 14:50 75, Brooke 24:30 @95, Sean W 24:15 @95, Nikki LeV. 12:48 Rx, Zach 12:26,
Thursday 10 July 2014
10 rope climbs
100m walking lunges
50 ring dips
100m walking lunges
10 muscle up progression
Logan P: 18:45, aidan o; 21:15, ty w: 23:35, Paula 24:09, Janine W 24:00, Timothy 34.00 Chris completed0, Rolando 19:32,
Tuesday, July 8, 2014
Thursday 3 July 2014
5 rds
21 Turkish getups
run 450 m
Diane, Joe, Nik L, Nat, Tim J, Paula 41:43 10lb; Mike P 2 rds 40#, 3 rds 30#, 65:04,Amanda M35:34@15#, Cindi Bev, Logan P:41:15, mason p; 44:12, aidan o 60:12, john p. 71:56 Carol 5rds 63:00, Alycia D. 66:07, Brooke 78:11 @ 20#, Rose C, 80:28 1 rd 25# 4 rds 20#,jojo 2rds 53xr Reyna 5 rds 45:00 Lesly 4 rds, hristina 44:58, Valerie 45:03, Jules 36:20, G 39:45, John G 40:00,
Monday 7 July 2014
Muscle Cleans 1-1-1-1-1
Power Cleans 3-3-3-3-3
Cleans (Squat) 5-5-5-5-5
Diane C up to 125, Natalie, Colleen, Joe Y, James H, Brian, Tim J
Thursday, July 3, 2014
Tuesday 1 July 2014
6:00pm and 7:00pm
Kelly
5 rds
450 meter nrun
30 wall balls
30 Box jumps
Christian 26:26,Isaac 26:27, Andrea 5 rds @ 41:05, John W 41:05 Reyna 45:00, Kayla L 46:37, Alycia D. 46:45, Paula 44:37; Gretchen P. 5 rds 50:11, Kelly Mc 51:56, jojo4, john 52:01, Caroline 54:54, Janine K. 54:54, Alexis 58:24, Zach R. 30:37, Nicole LeV. 35:49, Lori. 37.44, Dave Y 39:40, Ray 40:45, Valerie 49:00
Wednesday 2 July 2014
WOD #1 10 rds 5 pull ups 10 pushups WOD#2 5 rds 10 sit ups 10 good mornings WOD#3 2 rds 25 wall balls 25 box jumps
Christina c WOD1 9:53 WOD2 6:37 WOD3 8:13, Matt M, 8:49, 4:50, 11:25,Eric N Wod 1 9:00 9rnd, 4:50, 4:59 1rnd, Mike P WOD 1 7:22, WOD 2 4:45 WOD 3 8:04, Amy P. 7:29, 9:57, 12:43 Rolando WOD # 1 4:29,WOD#2 5:11GHD ,WOD#37:00 ,Karla WOD#1 9:32 ,WOD#2 5:27 ,WOD#3 7:00 , paula 9:28, 6:30, 5; Logan P. 6:25, 5:37, 7:20, mason p: 8:20,4:23, 6; Brooke wod 1 9:02, wod 2 7:00 wod 3 8:50, Tricia, Wod1 10:48 WOD2 4:20 WOD3 6:23 ,Tara WOD1-9:50, WOD2-4:00, WOD3-11:48, Diane Di all 3wods 35:45,
6 - 7 -8 -9 pm Class
10 min AMRAPS of the above WOD'S
John H Wod2 - 7 Wod3 -3 Wod 1-5, Carol Wod 2: 9 1/2 Wod 3: 4 Wod 1: 8+5, Alexis Wod 2: 9+17 Wod 3: 3+15, Wod 1: 7+5 jojo wod 2 10wod110wod312 Reyna wod 2 - 10 WOD 3 -25 WOD 1- 3- 25, CHRIS MILLER COMPLETED, Aiden weber wod 1: 13+2, wod2: 8+5,wod:4+15,Isaac Heimbach :Wod1' VALERIE WOD#1 11rds WOD#2 10rds WOD#3 2 rds +20
6:00pm and 7:00pm
Kelly
5 rds
450 meter nrun
30 wall balls
30 Box jumps
Christian 26:26,Isaac 26:27, Andrea 5 rds @ 41:05, John W 41:05 Reyna 45:00, Kayla L 46:37, Alycia D. 46:45, Paula 44:37; Gretchen P. 5 rds 50:11, Kelly Mc 51:56, jojo4, john 52:01, Caroline 54:54, Janine K. 54:54, Alexis 58:24, Zach R. 30:37, Nicole LeV. 35:49, Lori. 37.44, Dave Y 39:40, Ray 40:45, Valerie 49:00
Wednesday 2 July 2014
WOD #1 10 rds 5 pull ups 10 pushups WOD#2 5 rds 10 sit ups 10 good mornings WOD#3 2 rds 25 wall balls 25 box jumps
Christina c WOD1 9:53 WOD2 6:37 WOD3 8:13, Matt M, 8:49, 4:50, 11:25,Eric N Wod 1 9:00 9rnd, 4:50, 4:59 1rnd, Mike P WOD 1 7:22, WOD 2 4:45 WOD 3 8:04, Amy P. 7:29, 9:57, 12:43 Rolando WOD # 1 4:29,WOD#2 5:11GHD ,WOD#37:00 ,Karla WOD#1 9:32 ,WOD#2 5:27 ,WOD#3 7:00 , paula 9:28, 6:30, 5; Logan P. 6:25, 5:37, 7:20, mason p: 8:20,4:23, 6; Brooke wod 1 9:02, wod 2 7:00 wod 3 8:50, Tricia, Wod1 10:48 WOD2 4:20 WOD3 6:23 ,Tara WOD1-9:50, WOD2-4:00, WOD3-11:48, Diane Di all 3wods 35:45,
6 - 7 -8 -9 pm Class
10 min AMRAPS of the above WOD'S
John H Wod2 - 7 Wod3 -3 Wod 1-5, Carol Wod 2: 9 1/2 Wod 3: 4 Wod 1: 8+5, Alexis Wod 2: 9+17 Wod 3: 3+15, Wod 1: 7+5 jojo wod 2 10wod110wod312 Reyna wod 2 - 10 WOD 3 -25 WOD 1- 3- 25, CHRIS MILLER COMPLETED, Aiden weber wod 1: 13+2, wod2: 8+5,wod:4+15,Isaac Heimbach :Wod1' VALERIE WOD#1 11rds WOD#2 10rds WOD#3 2 rds +20
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