0:00-15:00 Heavy Deadlift 15:00-25:00 AMRAP 10 Minutes 10 KB or DB Deadlift-2KB or 2 DB 10 KB Front Squat -2KB or 2 DB 10 Box Step Up and Over (2KB or 2 DB)-knee height box 25:00-40:00 Heavy Back SquatRead more

WWPF – 12 Days Edition 12 Days of CrossFit West Chester1 MU (synchronized)2 Heavy Thrusters, 135/93 (Relay Style)3 HSPU (Synchronized)4 KB swings, 53/35 (Relay Style)5 Golden Ring Pullups (Synchronized)6 Knees to Elbows (Relay Style)7 Burpee Tuck Jumps (Synchronized)8 Box Jumps (Relay Style)9 Situps (Synchronized)10 KB Snatches (Relay)11 Wall Ball Shots, 20/14 (Synchronized)12 SDHP, 53/35 (Relay)Read more

AMRAP 12 Minutes 2000m Bike Max Burpee Sandbag Cleans with Remaining Time AMRAP 12 Minutes Run, Row or Ski as Far As Possible AMRAP 12 Minutes Ab Circuit 15 GHD Situps or Weighted Sit Ups 15 Russian Twists 15 Leg RaisesRead more

1a. Bent Over Row: 3×6 1b. Strict Press: 3×6 Then…. “Merry Muscle-up” – 15 Min AMRAP 4 Bar Muscle-ups 12 Burpee Pull-ups 25′ Handstand Walk (scale w/double DB OH carry)Read more

EMOM 10 Minutes 2 Snatch Pulls + 1 Hang Snatch Then…. 8 Days of Hanukkah 8-7-6-5-4-3-2-1 Snatch Grip Deadlift 115/83 Hang Snatch OHSRead more