EMOM 7 minutes: Hang Snatch (above knee) + Hang Snatch (below knee) + Snatch (floor) Then… 12 min ladder 100m Run 3 Kb swings, 70/53 3 SDHP, 70/53 100m Run 6 Kb Swings 6 SDHP 100m Run 9 Kb Swings 9 SDHP * Continue this pattern in accents of 3 reps until the clock runs out. Have you set up your Barbells for Boobs Fundraising Page yet? CLICK HERE to StartRead more

  Test:  Back Squat 1 RM Then…. 4 Rounds 200m Run 15 Toes to Bar 10 Front Squats 135/95 TJ at his first lifting meet  Read more

Bench Press 15-15-15 Then: 4 Rounds of 2 Minutes of work followed by 2 minutes of rest: During the two minutes do as many repetitions of the following as possible: 8 Ring Dips 4 Pullups 8 Jumping squats Start each round where you left off. Count total reps.   Maria, Foose, and Carl Paoli of Gymnasticswod.comRead more

10am: Olympic Lifting 11am: Endurance 4 Rounds 800m Run 50 Double Unders 25 Walking lunges, 75/45 Barbells For Boobs Saturday Oct 18th HOST: Crossfit West Chester  Read more

Angie For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Post Time to Comments and Zen.Read more