WOD

CrossFit West Chester is on a normal schedule unless otherwise stated.

10am: Olympic Lifting Class 11am: Endurance 3 rounds for time of: 10 KB Snatch + OH Lunge (R arm, L leg) 24/16kg 10 KB Snatch... Read More

OHS:15 minutes to establish a 1RM Then… “DT” 5 Rounds 12 Deadlifts, 155/105 9 HPC, 155/105 6 Push Jerks, 155/105 In honor of USAF SSgt... Read More

Partner Barbara 10 Rounds: 20 pullups 30 Pushups 40 Situps 50 Air Squats *Partner A will start Round 1 of the workout . Partner B... Read More

Squat Clean 1-1-1-1-1 Then Power Elizabeth 21-15-9 Power Clean 135/95 Ring Dips 7:30 Strength Class Front Squat 3×5 Hang Clean 3×3 Post loads and times... Read More

Snatch: 20 minutes to establish a 1RM max (anyway) Then… 12 Min AMRAP 5 HSPU 10 Pistols, alt leg 15 KB Swings, 53/35   REMINDER:... Read More

Back Squat 3-3-3 Then…. Cash in: 200m Run with Bar 135/95 3 Rounds 15 Thrusters 135/95 7 Toe Though Ring Muscle Ups 10 Back Squats... Read More