Back Squat: 5-5-5 @ 80%   Then…   AMRAP 13 Minutes of… 9-7-5 Snatch, 95/63 T2B *3 Rope Climbs after each round of 9-7-5     Crossfitters doing weird Crossfit things togetherRead more

WWPF 0:00 – 12:00  Establish 1 RM Jerk   12:00 – 26:00 12 min AMRAP for Distance 500m Row Relay *Partners rest between Sprints   26:00 – 34:00 8 Min Ladder: 1-2-3-4-5-6-…… Max Strict Pull-ups, Synchronized Max Strict HSPU, Partner holds HS     $80 tickets (ALL 5 Events)  to Win $500 Cash Prize $25 tickets can be purchased for individual event tickets Get Tickets HERE      Read more

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