WOD 12/28/14
10am: Olympic lifting 11am: Endurance 8 Rounds 400m Run 10 OHS 75/55 10 Burpees over the bar *2 min rest after each round HAPPY BIRTHDAY... Read More
WOD 12/27/14
Deadlift 3-3-3 Then: 12 Min running clock 800 Meter run followed by Diane ladder Diane Ladder (225#/155#) 1 Deadlift 1 Handstand Pushup 2 Deadlift 2... Read More
WOD 12/26/14
Press: 3 x 5 Then… “Wacky Wiser Partner Friday” Complete the Following with a Partner: 42 Front Squats, 135/93 42 Pull-ups 150 DU 30 Front... Read More
WOD 12/24/14
6am, 7:30am, 9:30am, 12noon classes ONLY “12 Days Of CrossFit West Chester” (Completed like the song, coaches will scale accordingly) One Muscle Up Two Heavy... Read More
WOD 12/23/14
15 Minutes to Work up to Heavy 3 Rep Hang Clean Then…… Dorito Loco 10-9-8-7-6-5-4-3-2-1 Hang Power Clean 155/105 Shoulder to Overhead Ring Push Up... Read More
WOD 12/22/14
Don’t forget your ugly Christmas sweaters ALL DAY! Front Squat 4 x 2 – 3 sec pause then: 14.2 Every 3 minutes for as long... Read More
WOD 12/21/14
10am: Olympic Lifting 11am: Endurance (NO OPEN GYM AT THIS TIME) 30 Minute AMRAP 10 Thrusters, 75/55 10 Pullups 10 Burpees *Must row 2k during... Read More
WOD 12/20/14
Back Squat: 5 x 2 (85-90%) THEN…. Complete as many reps as possible in this 12 Minute Ladder: 3 Box Jumps, 24/20 3 HR Pushups... Read More
WOD 12/19/14
Press: 3 x 3 (80-85%) Then… “Wacky Wiser Partner Friday”Complete each 5 minute round. Partners may switch back and forth between cal row and the... Read More