15 minutes to Establish a 1rm Shoulder to Overhead Then… 2013 CrossFit Regionals Team Event 6 For Time: 100 Double-Unders (Partner 1 completes 50, then partner 2) 50 HSPU (while partner hold handstand) 50 Toes-to-bar (while partner hangs from bar) 50 Shoulder to overhead, 160/100 (while partner holds their bar in the front rack) Walking...Read More
Snatch Balance 5×2 Then: “Nancy” Five rounds of: *400 meter run 15 Overhead squat 95/65 *Running sub will be offered by coach if rain is intense. 7:30 Strength Class Tonight Post Loads and Times to Comments:Read More
Deadlift: 5-5-5 Then… 3 Rounds: 9 Deadlifts, 275/205 15 Burpees 21 Pullups REMINDER: Our next CrossFit Total is this Saturday May 11th. Warm-up will be from 9am-9:50am. First lift will start at 10:05am. The Total is 3 attempts at 1rm Back Squat, Dead-lift, and Press. There is no class on this day. Read More
EMOM 7 Minutes Hang Squat Clean Hi Hang Squat Clean Jerk Then…. Squat Clean Elizabeth 21-15-9 Squat Clean 135/95 Ring Dips Kendrick Farris deep in the squat!Read More
Body Weight Warm-up Week 5 3 min Max Effort tire flips. Alone or in pairs. Graceful Kettlebella perform for time 60 ttal reps Left arm KB Snatch then Left arm KB Clean & Jerk Right arm KB Snatch then Right arm KB Clean & Jerk. 70/53 lbs.Read More
8 Min EMOM Full Snatch + Hang Snatch + OHS Then… For Time (W/A partner) 200 DU 75 Box Jumps, 24/20 (Alt with partner) 50 KB Thrusters, 53/35 30 Ground to OH, 135/95 15 Muscle ups (sub with bar MU) Members love hanging out at CFWC Read More
Push Press 5×3 Then: 3 Rounds of 400 Meter Run 21 Sumo deadlift high pull (75/55) 12 Handstand push-ups Strength class 7:30PM Post Loads and Times to comments.Read More
Back Squat: 3 X 8 Then… For Time: Complete reps 10-9-8-7-6-5-4-3-2-1 Wall Ball Shots, 20/14 Pull-up KB Swing, 53/35 Below: 2012 CFWC Regionals Team This years 2013 Mid Atlantic CrossFit Regionals will be held June 7,8, & 9th in Landover, MD. Come down and support your very own Team CrossFit West Chester! BUY TICKETS...Read More
