3 rep max Back Squat then 2 sets of 90% 30 – 20 – 10 Deadlift 225/153 Toes thru Rings Hurdle jumps 30/24Read more

10am: Olympic Lifting 11am: Endurance 1200m Run 100 DU 800m Run 75 DU 600m Run 50 DU 400m Run 25 DU *Must row 800m x 2 during WOD  Read more

Banded Tabatta partner sprints Each 20 sec you’ll sprint while a partner resists you with a band. Then 30-20-10 Wall Balls 20/14 Toes2Bar Alt Russian Swings 53/35Read more

“12 Days Of CrossFit West Chester” To Be Completed like the song, coaches will scale accordingly  5 am, 6am, 7:30am, 9:30am, 12noon classes ONLY One Muscle Up Two Heavy Thrusters 135/95 and one muscle up Three Handstand Pushups, 2 heavy thrusters and one muscle up Four Kettle Bell Swings 53/36, 3 hspu, 2 heavy thrusters…. Five Golden Ring pullups, 4 kb swings, 3 hspu…. Six Knees to elbows, 5 golden ring pullups, 4 kb swings…. Seven burpee tuck jumps, 6 knees to elbows…. Eight Box Jumps, 7 burpee tuck jumps, 6 knees to elbows…. Nine Sit ups, 8 box jumps, 7 burpee tuck jumps…. Ten KB Snatches 53/36, 9 sit ups, 8 box jumps…. Eleven Wall Balls, Ten kb snatches, 9 situps….. Twelve SDHP KB 53/36, Eleven wall balls, Ten KB snatches, Nine situps……Read more