OLYMPIC LIFTING -Snatch + Pausing OHS: 5 sets -Every 2 Minutes x 7 Minutes: Clean + Clean & Jerk ENDURANCE 17 MIN AMRAP 12 SA DB Devils Press 24 DB Box Step-overs 2 Legless Rope Climb (scale w/legs or 8 strict Pull-ups) 17 MIN CAP- AFAP 300 Double Unders 2000m Ski 100/80 Cal BikeRead More

20 Minutes to a Heavy Bench Press AND Heavy Clean Then…. AMRAP 15 Minutes  20 Toes to Bar 10 Alt Pistols or Weighted Lunges 5 Strict HSPU 1 Clean @85% Read More

WWPF – Happy Birthday To The Leader Of The Panda Squad, Jill ! 35 MIN AMRAP LADDER 10 Synchronized Wall Ball Shots, 20/14 52/52 Double Under Relay 10 Synchronized KB Swings, 53/35 12/12 Cal Bike Relay 20 Synchronized Wall Ball Shots 52/52 Double Under Relay 20 Synchronized Kb Swings 12/12 Cal Bike Relay 30 Synchronized...Read More

15 Minutes to a Heavy Complex 1 Snatch Grip Deadlift + 1 Snatch + 1 Hang Snatch Then…… 8 Days of Hanukkah 8-7-6-5-4-3-2-1 Snatch Grip Deadlift 115/83 Hang Snatch OHS *Can do the clean variation for those with shoulder issuesRead More

12 DAYS OF CROSSFIT WEST CHESTER1 MU2 Heavy Thrusters, 135/933 HSPU4 KB swings, 53/355 Golden Ring Pullups6 Knees to Elbows7 Burpee Tuck Jumps8 Box Jumps9 Situps10 KB Snatches11 Wall Ball Shots, 20/1412 SDHP, 53/35Read More

EMOM 15 Minutes  Min 1: 4 Front Squats  Min 2: 12 Db or KB RDL-Heavy Min 3: 6 High Box Jumps (going for power) Then…. With a 15 Minute Clock 5 Rounds 30 Air Squats 20 Pushups 10 Pullups *Max Muscle Ups in Remaining TimeRead More

Olympic Lifting Snatch: 1 Snatch + 2 OHS – work to a heavy single 10 Min EMOM: Clean & Jerk – Build in weight every minute Endurance – AMRAP 12 MINUTES 30 Box Jumps, 24/20 20 KB Swings, 70/53 10 Jumping Pull-ups (above max reach) AMRAP 12 MINUTES 40 Walking Lunge Steps, 45/33 40 Sit-up...Read More

Choose a hero: Gale Force– AMRAP 30 minutes  20 Box Step-Ups with a weighted backpack (24/20 in, 50/35 lb) 23 Burpees-Over-Backpack 19 Air Squats When 30 minutes have elapsed, complete at least one more set of 19 Air Squats together as a group. Tom- AMRAP 25 Minutes  7 Ring Muscle UPS 11 Thrusters 155/103 14...Read More

WWPF- For Time 42 Hang Power Cleans, 135/93 1000m Row (partner holds front rack position for meters to count), switch as needed 21 Synchronized Bar Muscle Ups 30 Hang Power Cleans, 155/113 1000m Row (partner holds front rack position for meters to count), switch as needed 15 Synchronized BMU 18 Hang Power Cleans, 185/133 1000m...Read More