Snatch 2-2-2 (does not have to be touch and go) Then Open WOD 12.2 Proceed through the sequence below completing as many reps as possible in 10 minutes of: 75/45 pound Snatch, 30 reps 135/75 pound Snatch, 30 reps 165/100 pound Snatch, 30 reps 210/120 pound Snatch, as many reps as possible   Post Loads...Read More

Snatch Grip RDL: 3 x 5 Weighted Strict Pull-up: 3 x 5 Then… AMRAP 12 Minutes 4 Muscle Ups 8 KB Swings, 70/53 12 Alt Lunges, 95/63  Read More

Open Wod 11.3 AMRAP 5 Minutes Clean (squat) and Jerk 165/110 Then…… Open Wod 11.2 AMRAP 15 Minutes 9 Deadlifts 155/100 12 Push Ups 15 Box Jumps 24/20  Read More

Front Squat 5 rep max then 2 sets at 90% 30-20-10 Burpee broadjump (bbj will be from one end of the mat you are on to the other.) Toes thru Rings Alt Kettlebell Clean & Jerks 53/35Read More

No Class Today CrossFit West Chester will be Hosting The Frank Spellman Classic All are welcome to come and watch and encourage all the lifters.  Hope to see you there.Read More

“Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight...Read More

EMOM 5 minutes 1 power snatch 2 hang power snatch WWPF For Time: 60 Deadlifts, 225/123 (partner holds handstand) 60 Alt Box Jumps, 24/20 40 Deadlifts (partner holds handstand) 40 Alt Box Jumps 20 Deadlifts (Partner holds handstand) 20 Alt Box Jumps *Switch when needed on deadlift/handstand hold Strong like Vuong      Read More

Press 3-3-3 Then Open WOD 12.5(ish) Complete as many reps as possible in 10 minutes of the following rep scheme: 3 Thusters (95/65) 3 Chest to bar Pullups 6 Thusters 6 Chest to bar Pullups 9 Thusters 9 Chest to bar Pullups 12 Thusters 12 Chest to bar Pullups 15 Thusters 15 Chest to bar...Read More

1a. Good Mornings: 3 x 5 1b. Weighted Chin-up (underhand grip): 3 x 5 Then… 30-20-10 Hang Power Snatch, 95/63 Alt Pistols *Cash Out: 125 Double Unders Keep Feb 21 open!  Jenny is lifting at the Olympic Trials in King of Prussia      Read More

EMOM  5 Minutes 1 Power Clean 2 Hang Power Clean Then….. Open WOD 14.4 AMRAP 14 Minutes 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20/14 10’/9′ 30 cleans, 135/93 20 muscle-ups *Masters 55+ use 115/63 Don’t forget to sign up for the Crossfit Open here: https://games.crossfit.com/cf/login?returnTo=%2Fregister-athlete&flow=games  Read More