Front Squat   3-3-3   Then   13 Min Ladder   2 Clean and Jerk 155/113 10 Double Unders 4 Clean and Jerk 20 Double Unders 6 Clean and Jerk 30 Double Unders 8 Clean and Jerk 40 Double Unders 10 Clean and Jerk 50 Double Unders 12 Clean and Jerk 60 Double Unders   etc…….   Post Loads and Times to ZEN and Comments:  Read more

The CFWC Commonwealth Masters Comp is coming to CrossFit West Chester   Saturday October 5th.   Age Divisions: 35-39, 40-44, 45-50, 50+   Athletes Register HERE!   Volunteers Register HERE!  Read more

Bench Press: 3 x Max Effort *Men = BodyWt *Women =  3/4 BodyWt   Then….   4 min AMRAP 400m Run Max Power Snatches, 75/53   3 Min Rest   4 min AMRAP 400m Run Max OHS, 95/63   3 Min Rest   4 MIN AMRAP 400m Run Max Hang Squat Snatches, 115/83     Pre-Order deadline is this Friday ORDER HERERead more

EMOM 7 Minutes 3 Hang Cleans + 1 Jerk Then…… For Time 7 Muscle Ups 30 HSPU 7 Muscle Ups 30 Hang Power Cleans 155/103 7 Muscle Ups 30 Burpee Over Box 24/20      Read more

TWOW: 3x800m Run with 400m Walk Recovery 3x1000m Bike with 1:1 Rest Recovery Skill WOW: 10 Minutes HS walk practice -3 x 45 sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both every minute) -3x ME Unbroken Double Unders- if not great at DU yet, accumulate 200 reps in fewest sets possible -5 Rounds as many strict Ring Muscle Ups as possible + 2 kipping RMU, rest as needed between sets -Tabata C2B Pullups No Muscle ups yet? Ring Work: 3×5 false grip strict ring pullups to chest, 3×10 ring dips with 2 second pause at bottom, 3×10 low ring banded muscle ups Bar Muscle up 3×5 kip to hip Extra WODs: EOMOM 12 Minutes 15/12  Cal Row 12 Burpees AND….. 30 Ring Muscle Ups for TimeRead more