Front Squat: 5-5-5 Then… “Wacky Wiser Partner Friday” 4 Rounds: (18 min cap) 200m run, 20/14 (1 partner holds med ball) 50 Wall Ball Shots, 20/14 6 Rope Climbs (partner hold Med ball)Read More

Push Press 3-3-3 Then: 15 Min AMRAP of: 10 Kettlebell swings 2pood/1.5pood 10 Box jumps 24/20 10 Ring dips Post Push Press Loads and Rounds Completed to Comments:Read More

500m Row X 3 (record best out of 3) Then… 5 Rounds: 7 Deadlift, 275/185 30 Double Unders *EMOM: 5 Burpees over the bar Happy Birthday Nard-Dog!      Read More

Back Squat 5-5-5 @ 80% Then…. AMRAP 15 Min, alternate EMOM between max rounds Cindy and Max rep Clean and Jerk (any way) 185/135 Minutes 0,2,4,6,8,10,12,14 5 Pullups 10 Push ups 15 Air Squats AND Minutes 1,3,5,7,9,11,13 Clean and Jerk 185/135   Happy anniversary to Vinnie and Michelle, The Pizzas!Read More

The Fudalas. Happy Anniversary to the happy couple! EMOM for 7 min Power Snatch + OHS +  Snatch Then: 10 min Max Effort box jump for height Then: 10 min AMRAP ascending weight & reps 1 snatch 95/63 1 Bar Muscle-up 2 Snatches 105/73 2 Bar Muscle-ups 3 Snatches 115/85 3 BMU Etc…The Fudala’s say...Read More

10 am- Olympic Lift Class 11 am- Endurance Endurance Annie 50 Double Unders 50 Sit Ups 400m Run 40 DU 40 SU 400m Run 30 DU 30 SU 400m Run 20 DU 20 SU 400m Run 10 DU 10 SU 400m Run  Read More

Kelly 5 Rounds of: 400 meter Run 30 Box Jumps (24/20) 30 Wall Balls (20#/15#) Post Loads and Times to Comments:Read More

Hang Clean (Below knee): 3-3-3 Then… “Wacky Wiser Partner Friday” 10-9-8-7-6-5-4-3-2-1 Front Squat, 155/105 Pull-up West Chester University Rugby Team     Read More

Bench Press 3-3-3 Then: 21-18-15-12-9-6-3 Push Press 95#/65# Box Jumps Pushups Post Loads and Times to Comments:Read More

Hang Snatch (Below Knee): 3-3-3 Then… 12 Min AMRAP: 30 Double Unders 15 Kb Swings, 53/35 *EMOM 6 Pistols, alt Legs MaryBeth Before & After Check out our new Before & After page at www.crossfitwc.comRead More