WOD 12/29/23
WWPF – For Time For Time 50 Alt Box Jumps, 24″/20″ 30 Hang Cleans, 135/93 400m Run Relay (both run 400m) 50 Synchronized Hurdle Jumps,... Read More
WOD 12/28/23
EMOM 10 Minutes 1 Snatch Pull + 2 Hang Snatch Then…. 2 Rounds 50 DB Hang Snatch 50/35 (do not have to alternate) 50 Wall... Read More
WOD 12/27/23
Bent Over Row: 3 x 4 Strict OH Press: 3 x 4 “Diamanda” – For Time 21 Deadlifts, 225/153 21 HSPU 9 Ring MU 15... Read More
WOD 12/26/23
Front Squat Week 3: 3×3 with 3 second pause in each @ 85% Then…. AMRAP 20 Minutes 10 T2B or 25 Sit Ups 15 Burpees 25... Read More
WOD 12/24/23 – 10am Endurance Only
Endurance: X-MAS EVE SPECIAL “Naughty”: 1 Round For Time 1000m Ski or 1200m Run 80 Wall Ball Shots, 20/14 (10’/9′) 60 Burpee Box Jumps, 24″/20″... Read More
WOD 12/23/23
0:00-15:00 Heavy Deadlift 15:00-25:00 AMRAP 10 Minutes 10 KB or DB Deadlift-2KB or 2 DB 10 KB Front Squat -2KB or 2 DB 10 Box... Read More
WOD 12/22/23
WWPF – 12 Days Edition 12 Days of CrossFit West Chester1 MU (synchronized)2 Heavy Thrusters, 135/93 (Relay Style)3 HSPU (Synchronized)4 KB swings, 53/35 (Relay Style)5... Read More
WOD 12/21/23
AMRAP 12 Minutes 2000m Bike Max Burpee Sandbag Cleans with Remaining Time AMRAP 12 Minutes Run, Row or Ski as Far As Possible AMRAP 12... Read More
WOD 12/20/23
1a. Bent Over Row: 3×6 1b. Strict Press: 3×6 Then…. “Merry Muscle-up” – 15 Min AMRAP 4 Bar Muscle-ups 12 Burpee Pull-ups 25′ Handstand Walk... Read More
WOD 12/19/23
EMOM 10 Minutes 2 Snatch Pulls + 1 Hang Snatch Then…. 8 Days of Hanukkah 8-7-6-5-4-3-2-1 Snatch Grip Deadlift 115/83 Hang Snatch OHS