WOD 8/1/14
EMOM 7 Minutes Clean + Hang Clean (knee) + Hang Clean (mid-thigh) Then.. “Wacky Wiser Partner Friday” 2 x 400m Relay Then, right into: 42-30-18... Read More
WOD 7/31/12
Romanian Dead Lifts 3×7 Then: With a 20 minute Time Cap Perform: 10 Handstand pushups/ 2 pull-ups 9 Handstand pushups/ 4 pull-ups 8 Handstand pushups/... Read More
WOD 6/30/14
7 Min EMOM Snatch + Hang Snatch (knee) + Hang Snatch (Mid thigh) For time: 9 Muscle ups 9 Snatches, 135/95 200m Run 7 Muscle... Read More
WOD 7/29/14
Back Squat 3-3-3 @ 80-85% Then….. 3 Rounds 10 Push Jerks 165/115 20 Pistols Then….. Max Front Rack Lunges in 3 Minutes 165/115 Swany... Read More
WOD 7/28/14
Barbell Complex: Hint start w/ approximately 85% of 1RM Strict Press perform 5 sets 3 Barbell Rows 3 Power Cleans 3 Front Squats 3 Military Press... Read More
WOD 7/27/14
10 am- Olympic Lift Class 11 am- Endurance Reminder: No Yoga today 4 Rounds- 7 Minutes each round 400m Run Then 15 KB Swings 53/35... Read More
WOD 7/26/14
3x 500m Row Sprints Then….. 3 Rounds 12 Deadlifts 275/185 50 Double Unders Ron and Pete placed 2nd and 3rd at Test Your Metal!
WOD 7/25/14
“Christmas in July” 12 Days of Crossfit West Chester (w/A PARTNER) Completed like the song, coaches will scale accordingly One Muscle Up Two Heavy Thrusters... Read More
WOD 7/24/14
Over Head Squat 7×1 then: 15 min amrap 21 Double Unders 200 Meter Run 9 OverHead Squat 115/80 Post loads and times to comments:
WOD 7/22/14
Power Clean & Jerk: 2-2-2-2 Then… AMRAP 12 minutes 5 Shoulder to OH, 165/115 10 Toes 2 Bar 15 Box Jumps, 24″/20″ Team East Coast... Read More