On Sunday 11 August 2013 at 12 noon CrossFit Pottstown will host a FREE CrossFit Introductory Session designed for individuals who are “CrossFit Curious”.
This session will last roughly 2 hrs and will cover CrossFit's foundational movements and CrossFit methodology.
If you're interested, please email Rob at rob.1@pottstownkarate.com to sign up. Space is limited to 25 participants. Please share if you have friends that have been wondering about CrossFit!
Wednesday, July 31, 2013
Monday 07-29-2013
Cash in - 600 m row
WOD: "The Deadly 6" 6 thrusters 95/65 6 pullups 6 HSPU 6 SDLHP 95/65 6 Burpee over bar 6 Hang cleans 95/65
Cash out - 600 m run
Post times to comments!
Sunday 07-28-2013
Cash In - 50 Sumo Pushups
WOD: 3rds 500 M Erg 21 KB Snatches total - @35/60 12 Burpee Pullups Cash Out - Water Park Jog Athletes: greg hammond, Time: 17:15; Michael C, Time: 19:32; Michael C, Time: 20:32 (messed up first one); Kyle, Time: 26:09; Amber, Time: 22:00 rx; Kelly, Time: 31.46; colleen dlugaszewski, Time: 34:45; hailey jacobs, Time: 34:45; Michaela, Time: 25:32; Jay, Time: 19:12;
Saturday 07-27-2013
Cash In - 75 Wallballs
WOD: 21-15-9 OHS 95/65 lbs Burpees
Cash Out - 1000 erg
Post times and loads to comments!
Friday 07-26-2013
WOD: EMOM for 12 min 1 deadlift (heavy) 3 burpees 5 kettlebell swings 70/50 Athletes: Tim J, Ed, Diane C, Reps: 10 rds @ 205/195; Natalie, Reps: 10 rds @ 205/195/185; Rose Collar, Time: complete, Reps: 108; gretchen P., Time: complete(125,40), Reps: 108; Michaela, Time: complete (125,40), Reps: 108; Michael, Time: 26:02, Reps: 100; Aiden W, Time: 12:26, Reps: 108; web, Time: 12:38, Reps: 98; brynna, Time: 12, Reps: 225 pounds;
Thursday 07-25-2013
cash in: 75 star jumps WOD: 8 rounds for time 5 power cleans 185/135 row 250 m cash out: 75 sumo pushups Athletes: Diane C, Time: 24:55 @ 105/95; Rose Crews, Time: 21:30 @ 75/85; Natalie , Time: 25:49 @95; Lisa, Time: 22:10 @85; Amy, Time: 21:20@65; Mike P., Time: 21:37@105; Karen Y., Time: 18:30; Alicia, Time: 21:15; colleen dlugaszewski, Time: 25; hailey jacobs, Time: 26; David Liggett, Time: 16:43 @ 110; gretchen k, Time: 17:20 @ 95lbs; Dan Krueger, Time: 19:20 @185 for 1 then 155; Alex V., Time: 23:34; rolando, Time: 25:14 @135; John Oliveri, Time: 18:50 @185 ; Adrienne, Time: 16:40 @95lbs; Sean White, Time: 20:09; Tara, Time: 17:13 w/75; mike i, Time: 24:00; Kyle, Time: 19:26@75#; colin welsh, Time: 23:11@25#; Tamzan, Time: 17:03; Jkane, Time: 17:25; Nikki Lincoln, Time: 17:18 @ 95 lbs; Sade, Time: 17:21 @ 105lbs; Alycia D., Time: 15:55 @ 65 lbs.; Bill Sheppard, Time: 17:35; Adam, Time: 16:11 @ 145 lbs; Becky, Time: 16:50 @ 95 lbs; Gretchen P., Time: 20:09@65;
Wednesday 07-24-2013
Cash In 750 Erg WOD:
20 Front Squats 205/155 30 Box Jumps 40 KB Swings 50 Wall Balls Cash Out 750 Erg Athletes: Christina C, Time: 14:30; Joe YB, Time: 12:39 @155; Michael C, Time: 9:36 @155; John Oliveri, Time: 9:10; Amber, Time: 10:23 @ 95# ; gretchen k, Time: 8:54 @ 95lbs; Alex V., Time: 17:03; Albert Daily, Time: 11:37 135/24"/60/20; Tara, Time: complete;
Tuesday 07-23-2013
WOD: 6 rounds for time
row 250 m
25 wall balls
Athletes: Diane C, Time: 22:58; terry, Time: complete; Natalie, Time: 19:29; Rose Crews, Time: 19:28; Ed S, Time: 22.:00; Karen Y., Time: 17:03; diane b, Time: 18:50; Dan Krueger, Time: 17:53; Andrew Licwinko, Time: 18:23; Alex V., Time: 27:18; David Liggett, Time: 23:02 w/31lb vest; Albert Daily, Time: 22:28 sucks!; gretchen k, Time: 16:04; Amber, Time: 18:06; Keith, Time: 14:55; Lisa, Time: 23:50; Antoinette, Time: 24:00/par reps; Laura, Time: 21:56; Diane Di, Time: 24:31; Alycia D. , Time: 18:47 @ 10 lb.; tamzan, Time: 18:37 10lbs; Mike I, Time: 19:55; Janine K, Time: 23:12; Adam Sharrer, Time: 19:32; Becky Sharrer, Time: 19:37; Gretchen P, Time: 22:08; Sade, Time: 19:42 @ 14; J Kane, Time: 19:30; Carrie Edwards, Time: 16:00; Ed Edwards, Time: 15:30; matt f, Time: 17:30; Elysia, Time: 20:20; Shannon D., Time: 22:11; Clifton F, Time: complete; Sean, Time: 15:09; Shanta, Time: 18:20 Mod med ball squat; Nicole LeV., Time: completed; Steve W., Time: 19:14; Nikki Lincoln, Time: 17:13; Tony.M, Time: 17:45; Rick N, Time: 13:37 ; ken k, Time: 16;30; jenna waite, Time: 19:55; michele k, Time: 19:23; D, Time: 16:30; Jay, Time: 19:17; Joe YB, Time: 15:38; Becky, Time: 16:35; matt smith, Time: 20:15; crystal, Time: 14:58; Den G, Time: 19:44; Frank S., Time: 12:31; Adrienne, Time: 17:33; Aiden W, Time: 18:35; Kyle, Time: 19:11; Nicole Moore, Time: 22:12; Michael W, Time: 23:19; web, Time: 24:24; kevin, Time: 16.;
Monday 07-22-2013
WOD 3rds Max reps in 4 minutes 15 push press, 10 SDLHP, 5 Burpees, 2 min rest Athletes: Nik 6rds @85#; Natalie 3 rnds @ 75#; Ed 4rds@85#; Rose Crews, Time: 3 rds +36 (65#); Matt, Time: 135; Dan Krueger, Time: NA, Reps: 240 rx75; David Liggett, Time: 12, Reps: 5 +25, training mask 1st round; rolando, Time: 12, Reps: 7 rounds rx 75; Antoinette, Time: 166 Reps, Reps: RX; Lisa, Time: 5 Rds+ 8, Reps: @65; gretchen k, Time: 9 rounds , Reps: 65 lbs; Adrienne, Time: 65lbs @, Reps: 6 rds +13 reps; ashley , Time: 35 pounds, Reps: 5; Joe, Time: n/a, Reps: 7 rds +46/256 reps @75lbs; Frank S., Time: n/a, Reps: 7 rds+36=250reps.; Michael C, Time: 8 rd + 10, Reps: 250 rep; Mike T, Time: NA, Reps: 308; Jay, Time: NA, Reps: 205; MATT F, Time: NA, Reps: 150; Denny, Time: 20, Reps: 172; aiden w, Time: time:na, Reps: 7rds; Michael, Time: 17:00, Reps: 5rds; Michaela, Time: 12, Reps: 6rds; sean white, Time: 12, Reps: 6rds and 14pp; web, Time: na, Reps: 5; Nicole LeV., Time: 75lbsRX, Reps: 132reps; Sara, Time: 25lbs, Reps: 127reps; brynna, Time: RX, Reps: 141 ; jared, Time: rx, Reps: 152; dee, Time: rx, Reps: 210; james h, Time: 17:55, Reps: 00;
Sunday 07-21-2013
WOD: 3 rds Erg - 3 Min Max Calorie Deadlift 3 Minutes Max Reps 3 Minutes Rest
Post calories, reps, and loads to comments!
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