OLY Snatch Pulls: 4 x 3 @ 100-110% of max snatch Snatch: 4×2 @ 70–85% Endurance  AMRAP 13 500m Ski/Row 12 DB/KB Hang C&J (2 db’s/kb’s) AMRAP 13 (Ladder) 5-10-15-20…. KB Swing Goblet Squat Sit-up AMRAP 13 6 Toes 2 Bar 12 Burpees 18 Drag Rope DURead More

1a. Bench Press: 4×6@75-80%1b. Single Arm DB Row: 4×10 AMRAP 15 MIN 20 Sandbag Lunges, 100/75 15 Push-ups 10 Chest 2 Bar Pull-ups *EOMOM: 1 rope climbRead More

WWPF 3 Rounds 30 cal Bike (mix cals anyway) 20 Synchronized DB Hang Snatches, 50/35 10 ALT Strict Pull-up (partner hangs) 2 Rounds 45 cal (mix cals anyway) 30 Synchronized DB Hang Snatches 15 HSPU (partner holds HS) 1 Round 90 Cal (mix cals anyway) 60 Synchronized DB Hang Snatches 30 MU (mix anyway)Read More

12 Days of Crossfit West Chester1 MU 2 Heavy Thrusters, 135/93 3 HSPU4 Knees 2 elbows5 Golden Ring Pull-ups6 KB Swings, 53/357 Burpees Tuck Jumps8 Box Jumps, 24/209 Situps10 KB Snatches, 53/3511 Wall Ball Shots, 20/1412 SDHP, 53/35Read More

Power Clean: 2-2-2-2-2 Then…. “Iron Bounce” –3 Rounds 21 Ring pushups 15 Box Jump Overs, 24″/20″ 9 Deadlift, 275/203Read More

Pause Front Squat 5 x 3 @ 75-80% (3 sec pause) 3 Rounds 15/12 Cal Bike 30 SA DB Thrusters, 50/35 15 pull-upsRead More

Olympic Lifting -Snatch Grip Deadlift To Knee – hold 3 sec: 4 x 3 -No Foot Snatch: 4×3 -Clean w/pause in catch: 4 x 3 Endurance 10 min AMRAP 12/9 Cal Bike 12 Situps —–2 min rest—– 10 Min AMRAP 12/9 Cal ski  12 Heel Elevated Squats, 53/35 —-2 min rest—- 10 Min AMRAP 21...Read More

3x500m row sprints Then…. 16 min AMRAP 3-6-9-12-15-18... Cal Row/Ski Sandbag G2S, 100/75Read More

WWPF – Chipper for time100 Synchronized Kb Swings, 53/35 10 Alt Wall Walks 80 Cal Bike (mix anyway) 8 Alt Wall Walks 60 Synchronized Hurdle Jumps, 24″/20″ 6 Alt Wall Walks 40 Synchronized OH Lunges, 53/35 4 Alt Wall Walks 20 Muscle Ups (Mix anyway) 2 Alt Wall WalksRead More