19
Nov
WOD 11/20/15
30 Min Running Clock 0:00 – 8:00 Establish a heavy snatch 10:00 – 18:00 8 Minute Ladder: 3-6-9-12-15-18… Thruster, 95/63 Toes 2 Bar 20:00 –... Read More
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18
Nov
WOD 11/19/20
Back Squat 3-3-3 Then: 5 rounds of: 10 Power Snatch (115#/75#) 10 Box Jumps (24/20) 10 Burpees Post Loads and times to Zen And Comments:
17
Nov
WOD 11/18/15
1A. Bent Over Row: 3 x 8 1B. Max Effort HSPU Then… AMRAP 12 150 Double Unders 60 Kb Swings, 53/35 30 Pistols Jordan... Read More
16
Nov
WOD 11/17/15
15 Minutes to a heavy Clean Then…. 30 Ring Muscle Ups for Time Scale: 60 pullups and 60 dips broken up any way *Ever 2... Read More
15
Nov
WOD 11/16/15
OHS Test week 1×3 10 sec pause light 1×3 5 sec pause moderate Find a new 1 rep max OHS! Then: For time 21-15-9 Push... Read More
CrossFit West Chester is hosting the 1st Annual New Year Novice Partner Throwdown (same gender). This is a fun competition designed for CrossFitters who... Read More
14
Nov
WOD 11/15/15
10 am- Olympic Lifting with Coach Ryan 11 am- Endurance 3 Rounds 600m Run 15 Pullups 15 Weighted Step ups 24/20 45lb/25lb 2 Minute Rest... Read More
13
Nov
WOD 11/14/15
Strict Press: 5-5-5 Then… 8 Minute Ladder: 3-6-9-12-15… Front Squats, 135/93: Ring Push-ups Kb Swing: 70/53 Nick Doak getting his swole and flexy on