Every 30 seconds for 7 Minutes 1 Snatch 1 OHS AHAP Then…… 21-15-9 Power Snatch 135/93 HSPU (super RX=strict) Happy birthday to Zaaaaaaaaaaa, mother of 3, weightlifter extraordinaire, and Crossfit Kid’s coach!  Read More

Front squat:3 x 3 (3sec pause) 6 rounds of; 10 wall balls 10 kbs 70/53 10 burpees 10 toes to bar Rest 1 minute between rounds Total time for score. For fun track your round times and try to stay consistent. Our Holiday Party is this Thursday Dec 18th RSVP via our eviteRead More

10am Oly lifting 11am: endurance For time 100 double unders, 1600 meter run, 30 ohs 30 burpees over bar 30 situps, 800 meter run, 20 ohs 20 burpees over bar, 20 situps 400 meter run 10 ohs, 10 burpees, 10 sit-ups. 200 meter run, 100 double undersRead More

“Bear Complex” 7 Sets of the following sequence: rest the bar anywhere during 7 sets except on the ground. Power Clean Front Squat Push Press Back Squat  Push Press 5 Rounds. Rest Between rounds as needed record loads. VIDEO DEMORead More

Press: 5 x 5 (75-80%) Then… 18 Min Partner Relay: 1 Rope Climb, 15ft 10 Thrusters, 105/73 30 Double Unders   Partner Friday Wheel Barrows          Read More

Power clean 3-3-2-2-1-1-1 Then: 15 Min Amrap of Power Clean Cindy. 5 Pullups 10 Pushups 15 Airsquats Power Clean + 1 (135/95) Increase Power Cleans by 1 rep in each round. Round 1 = 1 PC, Round 2 = 2 PCs, Round 3 = 3 PCs Post Loads and Rounds Completed to Comments:    Read More

Romanian Deadlift: 3 x 5 Strict Handstand pushups: 3 x max effort strict Th en… Complete Reps: 10-9-8-7-6-5-4-3-2-1 Kb Swings, 70/53 Situps Jumping Hurdles, 24″/20″ Then.. M.E. Front Plank (add weight)   This weekend Jenny, Nikki, and Kim will be lifting at the American Open in DCRead More

15 Minutes to work up to a heavy Snatch (any way) Then….. AMRAP 12 Minutes 3 Pullups 3 Toes to Bar 3 Bar Muscle Ups 3 OHS 175/113   Tina D, rocking it out at the mud runRead More

Front Squat  3×3 (3 sec pause each one) Then… 75 Burpee Box Jumps for Time 24/20 Every 3 Minutes do 3 Rope Climbs Don’t forget, our party is Thursday, Dec 18th at 7pm at PJ Whelihan’s in Downingtown!      Read More

10am: Olympic lifting 11am: Endurance WOD 3 Rounds  (2 Minute Stations) Calorie Row HR Pushups Double Unders Step-ups, 24″/20″ (45lb/25lb) *1 minute break after each round 1 MILE CASH OUT RUN Jane and Doug going for it Saturday morningRead More