Bent Over Row: 3 x 4 Strict OH Press: 3 x 4 “Diamanda” – For Time 21 Deadlifts, 225/153 21 HSPU 9 Ring MU 15 Deadlifts 15 HSPU 7 Ring MU 9 Deadlifts 9 HSPU 5 Ring MURead more

Front Squat Week 3: 3×3 with 3 second pause in each @ 85% Then…. AMRAP 20 Minutes 10 T2B or 25 Sit Ups 15 Burpees 25 Lunges 45/33 50 Double UndersRead more

Endurance: X-MAS EVE SPECIAL “Naughty”: 1 Round For Time 1000m Ski or 1200m Run 80 Wall Ball Shots, 20/14 (10’/9′) 60 Burpee Box Jumps, 24″/20″ 40 Clean and Jerks, 135/93 20 Muscle-ups (scale w/20 C2B pullups + 20 Dips) OR “Nice” – 4 Rounds For Time 250m Ski or 300m Run 20 Wall Ball Shots, 20/14 (10’/9′) 15 Burpee Box Jumps, 24″/20″ 10 Clean and Jerks, 135/93 5 Muscle-ups (5 C2B Pull-ups + 5 Ring Dips)Read more

0:00-15:00 Heavy Deadlift 15:00-25:00 AMRAP 10 Minutes 10 KB or DB Deadlift-2KB or 2 DB 10 KB Front Squat -2KB or 2 DB 10 Box Step Up and Over (2KB or 2 DB)-knee height box 25:00-40:00 Heavy Back SquatRead more

WWPF – 12 Days Edition 12 Days of CrossFit West Chester1 MU (synchronized)2 Heavy Thrusters, 135/93 (Relay Style)3 HSPU (Synchronized)4 KB swings, 53/35 (Relay Style)5 Golden Ring Pullups (Synchronized)6 Knees to Elbows (Relay Style)7 Burpee Tuck Jumps (Synchronized)8 Box Jumps (Relay Style)9 Situps (Synchronized)10 KB Snatches (Relay)11 Wall Ball Shots, 20/14 (Synchronized)12 SDHP, 53/35 (Relay)Read more