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
Thursday, June 12, 2014
Wednesday, June 11, 2014
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
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
Tuesday, June 10, 2014
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
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
Monday, June 9, 2014
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
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
Sunday, June 8, 2014
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.
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.
Friday, June 6, 2014
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,
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, June 3, 2014
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,
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
Monday, June 2, 2014
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 – 4th 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
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