Front Squat 1-1-1 Then A CrossfitMas Metcon Holiday Bells, Crossfitmas Balls, and Mistle-Toes to Bar Complete 7 Rounds of: 5 Mistle-Toes to Bar 10 Crossfitmas Ball Throws (20/15) 15 Holiday Bell Swings. (53/35) Post Your Merryment to ZEN and Comments: Read More
Bench Press:1-1-1 Strict Pullup: 1-1-1 Then… Complete the following AMRAPs in any order 6 min AMRAP 1000m Row (men) / 750m Row (women) Max Burpees over rower ——1 min rest—— 6 min AMRAP 800m Run Max Body Weight Deadlifts ——1 min Rest——— 6 min AMRAP 50 Cal Assault...Read More
15 Minutes to a heavy clean and jerk Then…. 3 Rounds 10 Clean and Jerk 155/103 10 Ring or Bar Muscle Ups Sign up to judge or compete at our New Year beginner and intermediate competition! https://www.eventbrite.com/e/crossfit-west-chester-new-year-novice-and-intermediate-2018-tickets-39050918348 Read More
Back Squat 8 rep max + 2 sets @ 90% Then… 6 rounds: 1 min continuous work / 30 sec rest KB Complex of one arm clean into a lunge 53/35 Watch the KB Complex HERERead More
Holiday Party Tonight @7PM P.J. Whelihans’s Pub & Restaurant 853 E Lancaster Av. Downingtown PA No 6:30PM class Over Head Squat 2-2-2 Then 6 Rounds of: 14 Box Jumps 10 Power Snatch (95/63) 7 Over Head Squats (95/63) Post Loads and Times to Zen and Comments: ...Read More
EMOM 7 Minutes (70%+) 3 Hang Cleans (unbroken) Power or Squat Then…. AMRAP 15 Minutes 15 Ring or Bar Muscle Ups (can mix) Scale=20 Pull/20push 20 HSPU 25 Hang Cleans 135/93 30/20 Cal Assault Bike or Row The annual CFWC Beginner/Intermediate partner competition is January 13th! Sign up to compete or judge at https://www.eventbrite.com/e/crossfit-west-chester-new-year-novice-and-intermediate-2018-tickets-39050918348 Read More