DeadLift 3-3-3   Then:   75 Double Unders   40-30-20-10 Reps of:   Kettle Bell Swing (1.5pood/1pood) Med Ball Cleans (20/15) Med Ball Lunges   75 Double Unders   Post Loads and Times to ZEN and Comments:  Read more

Strict Press: 5 Rep Max (wk 3) 2 x M.E. DB Presses (8-12 rep range)   Then…   12 Min Ladder: 3-6-9-12-15-18-….. Power Clean Box Jump, 24/20   0:00 – 4:00: 95/63 4:00 – 8:00: 135/93 8:00 – 12:00: 185/123    Read more

Competition and Skill Training WODs   CrossFit West Chester will now be offering Extra WODs throughout the week.   These will be tailored to athletes that would like a little extra work and practice to improve skills or prepare for an upcoming competition.   More Details to follow.  Read more

15 Minutes to a Heavy Snatch and 3 Rep Weighted Strict Pullup Then….. 50 DB Snatches 50/35 5 Muscle Ups 40 Burpees 5 Muscle Ups 30 Hand Release Pushups 5 Muscle Ups 20 Power Snatches 115/83 5 Muscle Ups     Order your very own Marco Alejandro Regional 2018 tee or tank here: https://crossfitmfpatlanticregionals18.itemorder.com/sale      Read more

Front Squat: 3 x 5 (3 sec pause 1-3-5)   Then..   30-20-10 Wall Ball Shots, 20/14 Alt Pistols Suitecase Deadlift, 70/53  Read more