WWPF For Time 10-20-30-40 Row for Cal  (Partner holds front rack) Hang Power Clean, 135/93   50  Planking Burpees   40-30-20-10 Row For Cal  (Partner holds front rack) Shoulder 2 OH, 135/93       Partner Friday Partners for Life  Read more

Deadlift   2-2-2   Then   Open WOD 11.2 or something   15 Min Amrap of:   9 Deadlifts (155/103) 12 Hand Release Pushups 15 Box jumps (24/20)   Post Loads and Times to ZEN and Comments:  Read more

Bench Press: 1-1-1 Strict Weighted Pull-up: 1-1-1   Then…   3 Rounds 10 Front Squats, 95/63 30 Double Unders 10 Russian Twist, 20/14   —–Rest 1 Min——–   2 Rounds 15 Front Squats, 115/73 45 Double Unders 15 Russian Twists, 20/14   —–Rest 1 Min——-   1 Round 30 Front Squats, 135/93 90 Double Unders 30 Russian Twists, 20/14         Order Meals by Wednesday at midnight for Sunday Pick up    Read more

EMOM 7 Minutes 2 Snatch High Pulls 1 Snatch Then…. 3 Rounds 10 Bar Muscle Ups 10 Power Snatches 135/93 CFWC’s Annual New Year Novice and Intermediate competition is January 13th! Sign  up to compete or judge here: https://www.eventbrite.com/e/crossfit-west-chester-new-year-novice-and-intermediate-2018-tickets-39050918348  Read more

Back Squat:  10 rep max then 2 sets at 90%   MONDAY-AMRAP-A-PALOZA   3 min AMRAP 3 DB Burpees 50’s/35’s 3 Hurdle Jumps 20/24″   REST 2 min   4 min AMRAP 4 DB Burpees 4 Hurdle Jumps   REST 2 min   5 min AMRAP 5 DB Burpees 5 Hurdle Jumps     CrossFit Canines with VikkiRead more