WOD 12/26/23
Front Squat Week 3: 3×3 with 3 second pause in each @ 85% Then…. AMRAP 20 Minutes 10 T2B or 25 Sit Ups 15 Burpees 25... Read More
WOD 12/24/23 – 10am Endurance Only
Endurance: X-MAS EVE SPECIAL “Naughty”: 1 Round For Time 1000m Ski or 1200m Run 80 Wall Ball Shots, 20/14 (10’/9′) 60 Burpee Box Jumps, 24″/20″... Read More
WOD 12/23/23
0:00-15:00 Heavy Deadlift 15:00-25:00 AMRAP 10 Minutes 10 KB or DB Deadlift-2KB or 2 DB 10 KB Front Squat -2KB or 2 DB 10 Box... Read More
WOD 12/22/23
WWPF – 12 Days Edition 12 Days of CrossFit West Chester1 MU (synchronized)2 Heavy Thrusters, 135/93 (Relay Style)3 HSPU (Synchronized)4 KB swings, 53/35 (Relay Style)5... Read More
WOD 12/21/23
AMRAP 12 Minutes 2000m Bike Max Burpee Sandbag Cleans with Remaining Time AMRAP 12 Minutes Run, Row or Ski as Far As Possible AMRAP 12... Read More
WOD 12/20/23
1a. Bent Over Row: 3×6 1b. Strict Press: 3×6 Then…. “Merry Muscle-up” – 15 Min AMRAP 4 Bar Muscle-ups 12 Burpee Pull-ups 25′ Handstand Walk... Read More
WOD 12/19/23
EMOM 10 Minutes 2 Snatch Pulls + 1 Hang Snatch Then…. 8 Days of Hanukkah 8-7-6-5-4-3-2-1 Snatch Grip Deadlift 115/83 Hang Snatch OHS
WOD 12/18/23
Pause Front Squat: 3 x 5 (2 sec pause) @ 80% Then… 20 MIN EMOM Odd Minutes: 15 Wall Ball Shots, 20/14 Even Minutes: 10... Read More
Endurance WOD 12/17/23
Olympic Lift Technique Class: -Yoyo Snatch 5×1 (3 Below knee snatch pulls + 1 Below knee snatch) -2 Jerk Dips + 1 Jerk 5×1 Endurance... Read More
WOD 12/16/23
Special Linda-Score is sum of the 3 lifts on the last round (deadlift +bench+ clean) 10-9-8-7-6-5-4-3-2-1 Deadlift Bench Press Clean (Squat or Power) *10 Cal... Read More