10 Min EMOM 1  Clean + 1 Front Squat + Jerk (increase weight from last week)   Then…   For Time: 42 Alt Pistols 30 Box Jumps 18 Shoulder 2 OH, 135/93   30 Alt Pistols 30 Box Jumps 15 S2OH   18 Pistols 30 Box Jumps 12 S2OH Virtual WOD (6am / 4pm)   1/2 Kneeling Press: 3 x 10-12 Hollow Body Hold: 3 x 1:00   Then….   42 Pistols or Weighted lunges 30 B0x Jumps or tuck 30 SA Push Press (15/15)   30 Pistols 30 Box Jumps 30 SA Push Press, (15/15 per arm)   18 Pistols 30 Box Jumps or Tuck 30 SA Push Press (15/15 per arm)  Read more

https://us02web.zoom.us/j/83104945723   CrossFit WestChester is inviting you to a scheduled Zoom meeting. Topic: M,W,F 4pm Crossfit Class Time: Jun 22, 2020 04:00 PM Eastern Time (US and Canada) Every week on Mon, Wed, Fri, until Aug 3, 2020, 19 occurrence(s) Jun 22, 2020 04:00 PM Jun 24, 2020 04:00 PM Jun 26, 2020 04:00 PM Jun 29, 2020 04:00 PM Jul 1, 2020 04:00 PM Jul 3, 2020 04:00 PM Jul 6, 2020 04:00 PM Jul 8, 2020 04:00 PM Jul 10, 2020 04:00 PM Jul 13, 2020 04:00 PM Jul 15, 2020 04:00 PM Jul 17, 2020 04:00 PM Jul 20, 2020 04:00 PM Jul 22, 2020 04:00 PM Jul 24, 2020 04:00 PM Jul 27, 2020 04:00 PM Jul 29, 2020 04:00 PM Jul 31, 2020 04:00 PM Aug 3, 2020 04:00 PM Please download and import the following iCalendar (.ics) files to your calendar system. Weekly: https://us02web.zoom.us/meeting/tZcsd-2hqj4tGNdY4cgpln9scnosm2c1EXjf/ics?icsToken=98tyKuGrrzsuE9CQtxuERpwqBYigLPPwiCVajY1ZpUvmBDBfbFrlNexNIb8tE4n1...Read more

8 am- Virtual Yoga with Brantlee 9am- Olympic Lift Technique with Amie 10:15 am- Endurance WOD with Amie In Any Order: AMRAP 12 Minutes 20 KB Taters 10 Bodyweight Man Makers AMRAP 12 Minutes Sprint 200m Jog 100m AMRAP 12 Minutes 15 Wall Balls 15 Ring Rows  Read more

7:30 am and 9 am class, 9am virtual class Strict Press 5-5-5 Then….. 6 Rounds 20 Alt DB Hang Snatch 50/35 300m Run Virtual WOD 9am 100 Bicep Curls 50 Arnold Presses Then……… 50 DB Snatch to Lunge 50 Alt SL V Ups 50 Jumping Lunges 50 Alt SL V Ups 50 Weighted Cossack Squats  Read more

Clean: 2-2-2   Then…   “Juneteenth” – CFWC Version 18 Minute AMRAP 65 DU 19 Burpee over bar 6 Squat Cleans, 185/123   Background: This tribute workout was designed to celebrate the unofficial US holiday, Freedom Day, also known as Juneteenth, which started on June 19, 1865 when the last states in the country finally proclaimed the independence of all black slaves. The rep scheme signifies the date of the Freedom Day, 06/19/1865.   Virtual WOD Version  18 min AMRAP 65 Russian Twists 19 ALT SA Devils Press 18 Gob SquatsRead more