10am Olympic Lifting 11am: Endurance “Sunday Funday with BALLS” 20/14 Tempo Runs: 5 minutes -Every :20 seconds run 60 yds Then… 10 Minute AMRAP 200m run with your ball 20 Wall Balls 20 MB Sit Ups 20 MB Push Ups *Every odd minute= 5 MB Burpees Then… Tempo Sprints= 4 Minutes -Every :15 seconds run...Read More

10am:  WOD (NO OPEN GYM) 11am  – 3pm: Party, Pig Roast, Fun.  (Side Dishes will be appreciated!) Team Trevor W/ A Twist & Pet Rock – Teams of 3 100 C2B Pullups 200m Run 200 Push-ups 400m Run 300 Situps 600m Run 400 Air Squats 800m Run *Pet Rock: RX = 135/95 held in the...Read More

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 Hang Clean (anyway), 155/105 Box jumps, 24/20 Then… 2 X 400m Relay                   Happy Birthday Duncan’s MomRead More

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/ 6 pull-ups 7 Handstand pushups/ 8 pull-ups 6 Handstand pushups/ 10 pull-ups 5 Handstand pushups/ 12 pull-ups 4 Handstand pushups/ 14 pull-ups 3 Handstand pushups/ 16 pull-ups 2 Handstand pushups/...Read More

7 Min EMOM Snatch + Hang Snatch (knee) + Hang Snatch (Mid thigh) For time: 9 Muscle ups 9 Snatches, 135/95 200m Run 7 Muscle ups 7 Snatches 200m Run 5 Muscle ups 5 Snatches 2oo m Run This Saturday is our 5 Year Anniversary WOD/Party!  Read More

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 at Test Your Metal    Read More

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 3 Back Squats 3 Good Mornings Then 3 RFT 25 Box Jump Overs 25 Toes 2 Bar 25 Wall BallsRead More

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 12 Burpee Pullups 9 KB Box Step Ups 24/20 *Score is worst round*   Don’t forget to wipe down, and put all of your equipment away after each workout, or...Read More

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!Read More

“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 135/95 and one muscle up Three Handstand Pushups, 2 heavy thrusters and one muscle up Four Kettle Bell Swings 53/36, 3 hspu, 2 heavy thrusters…. Five Golden Ring pullups, 4...Read More