CrossFit West Chester is hosting the 1st Annual New Year Novice Partner Throwdown (same gender). This is a fun competition designed for CrossFitters who typically scale workouts at their gym and are looking for more experience in a competition setting. There will be 20 F/F and 20 M/M teams with 3 workouts and a final WOD(top 5 teams). There will be prizes for top 3 teams with a cash prize for 1st place. All Ages are welcome. SIGN UP HERE Partner Workouts: WOD 1: Chipper” For Time 100 Wall Balls Shots, 14lb/10lb (10ft/9ft) – 1 works at a time 100 Partner Med Balls Sit-up passes, 14lb/10lb 100 Kb Swings, 35lb/26lb – 1 works at a time WOD 2: “Grace-abell” Partner 1 = 30 Clean & Jerks (power or squat), 95/63 Then.. Partner 2 = 30 Snatches (power or squat), 95/63 Score = total time WOD 3: 50-40-30 (cap to...Read more

10 am- Olympic Lifting with Coach Ryan 11 am- Endurance 3 Rounds 600m Run 15 Pullups 15 Weighted Step ups 24/20 45lb/25lb 2 Minute Rest 3 Rounds 400m Run 10 Pullups 10 Step Ups 2 Minute Rest 3 Rounds 200m Run 5 Pullups 5 Weighted Step Ups   The 6 am’ers at the Spartan Race  Read more

Strict Press: 5-5-5 Then… 8 Minute Ladder: 3-6-9-12-15… Front Squats, 135/93: Ring Push-ups Kb Swing: 70/53 Nick Doak getting his swole and flexy onRead more

7 min EMOM Snatch (anyway)+ Hang Snatch (anyway) + OHS Then…. “WWPF” AMRAP 16 Minutes 10 Alt Power Snatch, 135/93 100m Sprint 20 Synchronized Burpees over bar 100m Sprint 30 Toes Through rings, Mix Anyway Vinnie gives WWPF 2 thumbs up  Read more

Back Squat 2-2-2 Then: 12 Min AMRAP of: 10 Thrusters 65/45(43) 10 Pull-ups Post loads and Rounds to ZEN and Comments:Read more