WOD 2/5/16
15 Minutes to work up to heavy, but not maximal Back Squat singles with partner Then….. WBPF (Whacky Butler Partner Friday) With a partner: 50... Read More
WOD 2/4/16
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... Read More
WOD 2/3/16
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... Read More
WOD 2/2/16
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... Read More
WOD 2/1/16
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... Read More
WOD 1/31/15
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.... Read More
WOD 1/30/16
“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... Read More
WOD 1/29/16
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... Read More
WOD 1/28/16
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... Read More
WOD 1/27/16
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... Read More