Snatch 2-2-2 (does not have to be touch and go) Then Open WOD 12.2 Proceed through the sequence below completing as many reps as possible in 10 minutes of: 75/45 pound Snatch, 30 reps 135/75 pound Snatch, 30 reps 165/100 pound Snatch, 30 reps 210/120 pound Snatch, as many reps as possible   Post Loads and times to Comments and Zen:  Read more

Snatch Grip RDL: 3 x 5 Weighted Strict Pull-up: 3 x 5 Then… AMRAP 12 Minutes 4 Muscle Ups 8 KB Swings, 70/53 12 Alt Lunges, 95/63  Read more

Open Wod 11.3 AMRAP 5 Minutes Clean (squat) and Jerk 165/110 Then…… Open Wod 11.2 AMRAP 15 Minutes 9 Deadlifts 155/100 12 Push Ups 15 Box Jumps 24/20  Read more

Front Squat 5 rep max then 2 sets at 90% 30-20-10 Burpee broadjump (bbj will be from one end of the mat you are on to the other.) Toes thru Rings Alt Kettlebell Clean & Jerks 53/35Read more

No Class Today CrossFit West Chester will be Hosting The Frank Spellman Classic All are welcome to come and watch and encourage all the lifters.  Hope to see you there.Read more