25
Jul
WOD 7/26/14
3x 500m Row Sprints Then….. 3 Rounds 12 Deadlifts 275/185 50 Double Unders Ron and Pete placed 2nd and 3rd at Test Your Metal!
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24
Jul
WOD 7/25/14
“Christmas in July” 12 Days of Crossfit West Chester (w/A PARTNER) Completed like the song, coaches will scale accordingly One Muscle Up Two Heavy Thrusters... Read More
23
Jul
WOD 7/24/14
Over Head Squat 7×1 then: 15 min amrap 21 Double Unders 200 Meter Run 9 OverHead Squat 115/80 Post loads and times to comments:
22
Jul
WOD 7/22/14
Power Clean & Jerk: 2-2-2-2 Then… AMRAP 12 minutes 5 Shoulder to OH, 165/115 10 Toes 2 Bar 15 Box Jumps, 24″/20″ Team East Coast... Read More
21
Jul
WOD 7/22/14
Test: Front Squat 1 RM Then….. 3 Rounds 10 Front Squats 185/135 200m Run Then…. EMOM 5 100m Sprint Happy birthday to Tripp... Read More
20
Jul
WOD 7/21/14
Bring Sally Up with Push-ups then: Ten Rounds for time of: 3 weighted pull-ups 45/25 lbs. 5 strict pull-ups 7 kipping pull-ups Examples on how... Read More
19
Jul
WOD 7/20/14
10am Open Gym 11am Endurance 12pm NO YOGA – Yoga Canceled 5 Rounds of: 40 Double Unders 30 Situps 20 Burpees 10 Front Squats 135#/95#... Read More
18
Jul
WOD 7/19/14
Power Clean 1-1-1 Then Running Elizabeth 800 Meter Run 21 Power Cleans (135/95) 21 Ring Dips 400 Meter Run 15 Power Cleans (135/95) 15 Ring... Read More