WOD

8am and 10am Classes!   12 Days of CFWC   One Muscle Up   Two Heavy Thrusters 135/95 and one muscle up   Three Handstand Pushups, 2 heavy thrusters and one muscle up   Four Kettle Bell Swings 53/36, 3 hspu, 2 heavy thrusters….   Five Golden Ring pullups, 4 kb swings, 3 hspu….   Six Knees to elbows, 5 golden ring pullups, 4 kb swings….   Seven burpee tuck jumps, 6 knees to elbows….   Eight Box Jumps, 7 burpee tuck jumps, 6 knees to elbows….   Nine Sit ups, 8 box jumps, 7 burpee tuck jumps….   Ten KB Snatches 53/36, 9 sit ups, 8 box jumps….   Eleven Wall Balls, Ten kb snatches, 9 situps…..   Twelve SDHP KB 53/36, Eleven wall balls, Ten KB snatches, Nine situps……
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WWPF   50 Snatches, 95/53 (mix anyway, 1 person works @ time) 10 Alt Rope Climbs 50 DU  / 50 DU Relay   40 Snatches, 115/73 8 Alt Rope Climbs 40 DU / 40 DU Relay   30 Snatches, 135/93 6  Alt Rope Climbs 30 DU / 30 DU Relay   2o Snatches, 155/113 4 Alt Rope Climbs 20 DU / 20 DU Relay   10 Snatches, 175/123 2 Alt Rope Climbs 10 DU / 10 DU Relay         Wear Your Ugly Christmas Sweater day!
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Front Squat 1-1-1   Then   A CrossfitMas Metcon Holiday Bells, Crossfitmas Balls, and Mistle-Toes to Bar   Complete 7 Rounds of:   5 Mistle-Toes to Bar 10 Crossfitmas Ball Throws (20/15) 15 Holiday Bell Swings. (53/35)   Post Your Merryment to ZEN and Comments:    
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Bench Press:1-1-1 Strict Pullup: 1-1-1   Then…   Complete the following AMRAPs in any order   6 min AMRAP 1000m Row (men) / 750m Row (women) Max Burpees over rower   ——1 min rest——   6 min AMRAP 800m Run Max Body Weight Deadlifts   ——1 min Rest———   6 min AMRAP 50 Cal Assault Bike  (Men) / 40 Cal Assault Bike (women) Max HSPU     2 MORE DAYS TO PRE-ORDER! MEN THERMAL WOMEN PULLOVER  
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15 Minutes to a heavy clean and jerk Then…. 3 Rounds 10 Clean and Jerk 155/103 10 Ring or Bar Muscle Ups Sign up to judge or compete at our New Year beginner and intermediate competition! https://www.eventbrite.com/e/crossfit-west-chester-new-year-novice-and-intermediate-2018-tickets-39050918348      
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