1A. Bent Over Row: 3 x 8 1B. Max Effort HSPU Then… AMRAP 12 150 Double Unders 60 Kb Swings, 53/35 30 Pistols   Jordan showing off her handstandRead more

15 Minutes to a heavy Clean Then…. 30 Ring Muscle Ups for Time Scale: 60 pullups and 60 dips broken up any way *Ever 2 Minutes on the minute: 3 Front Squats 205/153 (2:00 4:00 6:00, etc) Marco and Ron at Rally in the Valley  Read more

OHS Test week 1×3 10 sec pause light 1×3 5 sec pause moderate Find a new 1 rep max OHS! Then:  For time 21-15-9 Push Press 95/63 Med ball sit-up 20/14 Sumo Deadlift High Pull 95/63Read more

  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