RDL 5-5-5 Then…… The Pete Soup 10-9-8-7-6-5-4-3-2-1 Deadlift 165/103 Hang Power Clean Floor Press Happy 47th birthday to Pete C! Virtual WODs: 7am, 12 Noon, 6pm a. Handstand Hold 3x60s b. RDL 3×15 per leg Then………. AMRAP 14 Minutes 20 DB Sumo Deadlift 20 DB Hang Snatch 20 Burpee Over Dumbbell Fit4ALL 10 Minute Row, alternating Rating of Perceived Exertion(RPE) Row at RPE 9/10 for 30 seconds Row at RPE 5/10 for 30 seconds Then…….. AMRAP 18 Minutes 20 KB Sumo Deadlift 20 Russian Swings 20 V Up or Toes to Bar 200m Run (up the hill and back down)  Read more

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