WWPF – Happy Birthday To The Leader Of The Panda Squad, Jill ! 35 MIN AMRAP LADDER 10 Synchronized Wall Ball Shots, 20/14 52/52 Double Under Relay 10 Synchronized KB Swings, 53/35 12/12 Cal Bike Relay 20 Synchronized Wall Ball Shots 52/52 Double Under Relay 20 Synchronized Kb Swings 12/12 Cal Bike Relay 30 Synchronized Wall Ball Shots 52/52 Double Under relay 30 Synchronized Kb Swings 12/12 Cal Bike Relay ****Continue increasing wall balls & KB Swings by 10 reps until time runs outRead more

15 Minutes to a Heavy Complex 1 Snatch Grip Deadlift + 1 Snatch + 1 Hang Snatch Then…… 8 Days of Hanukkah 8-7-6-5-4-3-2-1 Snatch Grip Deadlift 115/83 Hang Snatch OHS *Can do the clean variation for those with shoulder issuesRead more

12 DAYS OF CROSSFIT WEST CHESTER1 MU2 Heavy Thrusters, 135/933 HSPU4 KB swings, 53/355 Golden Ring Pullups6 Knees to Elbows7 Burpee Tuck Jumps8 Box Jumps9 Situps10 KB Snatches11 Wall Ball Shots, 20/1412 SDHP, 53/35Read more

EMOM 15 Minutes  Min 1: 4 Front Squats  Min 2: 12 Db or KB RDL-Heavy Min 3: 6 High Box Jumps (going for power) Then…. With a 15 Minute Clock 5 Rounds 30 Air Squats 20 Pushups 10 Pullups *Max Muscle Ups in Remaining TimeRead more