Today’s Schedule: 6am – 7:30am- 9:30am – Noon   WWPF 0:00 – 10:00 10 min Max Cal Bike * must switch EMOM   Then…. 12:00 – 22:00 10 Min AMRAP 10 Synchronized Wall Ball Shots, 20/14 10 Alt Box Jumps, 30/24 10 Alt Strict Pull-ups / Partner Hangs   Then… 24:00 – 34:00 10 min to work up to heavy front squat  Read more

Happy AMRAPs-Giving 2019 A Plate Full of Crossfit Rxd Plates Sizes 45# Toms 35# Hens   The MENU:   Appetizer:   AMRAP 6 Min 8 Plate Squat Cleans 9 Hand Release Pushups 10 Plate Swings   90 sec Rest:   Main Course   AMRAP 12 Min 14 Plate Push Press 7 Toes to Bar 200 Meter Turkey Trot   90 sec Rest:   Second Helping:   AMRAP 10 Min 10 Plate Thruster 10 Plate Situps 10 Plate Lunges   90 sec Rest:   Dessert:   AMRAP 6 Min 8 Burpees Onto Plate 8 Pullups   90 sec Rest:   Cocktails:   AMRAP 90 Seconds Plate Snatches/G2OH   Post Total Score and all your Thanks to ZEN and Comments:   Happy Thanksgiving From all of us at CrossFit West Chester We are Thankful for all our amazing and awesome clients and coaches.     You all make this place Fun, Energetic, and...Read more

LINDA (AKA: 3 Bars of Death) Complete reps of 10-9-8-7-6-5-4-3-2-1 Deadlift, 1.5 BW Bench Press, (BW) Clean, (3/4 BW)   See one of our coaches if you have a specific goal. We can help!Read more

15 Minutes to a Heavy Jerk Then…… Fran 21-15-9 Thruster 95/63 Pullup Cash Out: As Fast as Possible 30/25 Cal Ski 30 Burpees Lydia Valentin from Spain with a 147kg jerk  Read more

Back Squat 3 x 3 = 70%x3, 80%x3, 90%x3 , add 20lbs to 1 RM, then calculate 90% 15 min AMRAP DB/KB Complex 1 Turkish getup 2 Single Arm Snatch 3 Overhead lunges 4 Push Press Complete all reps with one arm then repeat with the other arm. Every 3 min 2 Rope climbsRead more