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      Read more

Back Squat 8 rep max + 2 sets @ 90%   Then… 6 rounds: 1 min continuous work / 30 sec rest KB Complex of one arm clean into a lunge 53/35 Watch the KB Complex HERERead more

9 am-12_Open Gym 10am- Olympic Lifting 11 am- Endurance AMRAP 30 Minutes 30 Double Unders 25 Sit Ups 20 Air Squats 15 Pushups 10 Pullups 400m Runs at 0:00, 6:00, 12:00, 18:00, 24:00Read more

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WWPF- 28 min time cap   500m Row / 500 Row Relay 40 Thrusters, 95/53 30 Strict Pull-ups (partner hangs from bar)   400m Row / 400m Row Relay 30 Thrusters, 115/73 20 Strict Pull-ups (partner hangs from bar)   300m Row / 300m Row Relay 20 Thrusters, 135/93  10 Strict Pull-ups (partner hangs from bar)   200m Row / 200m Row Relay 10 Thrusters, 155/113  *Max Strict Pull-ups until time runs out (partner hangs)       Ugly Sweater WOD Friday Dec 22    Read more