With a running clock… 10min EMOM Cal Row 15/12 ME DB Floor Press 50’s/35’s Rest 2 min 10min EMOM Cal Bike 15/12 ME Power Clean 135/93 rest 2 min 10min EMOM V-ups 15/12 ME Muscle Snatch 95/63 Get carried home…Read more

WWPF 50 DU / 50 DU Relay 4 Rope Climbs (alt) 42 Synchronized KB Swings, 53/35 50 DU / 50 DU Relay 2 Rope Climbs (alt) 20 Turkish Get-up, 53/35 (Mix Anyway)   50 DU / 50 DU Relay 4 Rope Climbs (alt) 30 Synchronized KB Swings 50 DU / 50 DU Relay 2 Rope Climbs (alt) 15 Turkish Get-ups   50 DU / 50 DU Relay 4 Rope Climbs (alt) 18 Synchronized KB Swings 50 DU / 50 DU Relay 2 Rope Climbs (alt) 10 Turkish Getups   When Double Unders and Rope Climbs are programmed in WWPFRead more

Dead Lift 3-3-3   Then   12 Min Amrap of:   5 Pullups 7 Burpees 9 Wall balls   Post Loads and Times to Zen and Comments:  Read more

  New Year Novice Partner Comp Sat, February 9, 2019 8:00 AM – 3:00 PM EST   Sign Up Now to Judge or Compete.            CrossFit West Chester is hosting the 4th Annual New Year Novice Partner Throwdown (same gender). This year we are offering a Beginner and an Intermediate division! This is a fun competition designed for CrossFitters who are looking for more experience in a competition setting. There will be 20 F/F and 20 M/M teams per division with 3 workouts and a final WOD (top 5 teams).   There will be prizes for top 3 teams with a cash prize for 1st place.   All ages are welcome. Please answer all prompted questions at registration, including team name and t shirt sizes. Workouts are posted below, all standards will be released prior to competition, but expect usual standards. .   WOD 1- Hang...Read more

Bench Press: 2-2-2 Strict Weighted Pull-up (3 sec pause): 2-2-2   Then…   For Time 35 Med Ball Cleans, 20/14 21 Shoulder 2 OH, 135/93 21 Toes 2 Bar   25 Med Ball Cleans 15 Shoulder 2 OH 15  T2B   15 Med Ball Cleans 9 Shoulder 2 OH 9  T2B   Ugly Christmas Sweater This Friday!Read more