WOD 11/23/15
5 RM Back Squat then 2 sets at 90% Then: 30-20-10 Power Clean 135/93 V-ups Ring Push-ups
WOD 11/22/15
10 min EMOM 100 Meter Sprints 2 min Break Rowing with a Partner Max Calories in 10 Minutes 2 Min Break 5 Minute EMOM 100... Read More
WOD 11/21/15
Med-ball Madness! For time: 21-18-15-12-9 Medball cleans Medball sit-ups Wallballs 20/14
WOD 11/20/15
30 Min Running Clock 0:00 – 8:00 Establish a heavy snatch 10:00 – 18:00 8 Minute Ladder: 3-6-9-12-15-18… Thruster, 95/63 Toes 2 Bar 20:00 –... Read More
WOD 11/19/20
Back Squat 3-3-3 Then: 5 rounds of: 10 Power Snatch (115#/75#) 10 Box Jumps (24/20) 10 Burpees Post Loads and times to Zen And Comments:
WOD 11/18/15
1A. Bent Over Row: 3 x 8 1B. Max Effort HSPU Then… AMRAP 12 150 Double Unders 60 Kb Swings, 53/35 30 Pistols Jordan... Read More
WOD 11/17/15
15 Minutes to a heavy Clean Then…. 30 Ring Muscle Ups for Time Scale: 60 pullups and 60 dips broken up any way *Ever 2... Read More
WOD 11/16/15
OHS Test week 1×3 10 sec pause light 1×3 5 sec pause moderate Find a new 1 rep max OHS! Then: For time 21-15-9 Push... Read More
New Year Novice/Scaled Competition!
CrossFit West Chester is hosting the 1st Annual New Year Novice Partner Throwdown (same gender). This is a fun competition designed for CrossFitters who... Read More
WOD 11/15/15
10 am- Olympic Lifting with Coach Ryan 11 am- Endurance 3 Rounds 600m Run 15 Pullups 15 Weighted Step ups 24/20 45lb/25lb 2 Minute Rest... Read More